Exercises/Plyometrics

Vertical Swing - starting position

Start

Vertical Swing - ending position

End

Plyometrics

Vertical Swing

beginnerdumbbell·compound·pull

Muscles Worked

Primary

biceps femoris gracilis popliteus semimembranosus semitendinosus

Secondary

gemellus inferior gemellus superior gluteus maximus gluteus medius gluteus minimus piriformis quadratus femoris rectus femoris vastus intermedius vastus lateralis vastus medialis coracobrachialis deltoid infraspinatus muscle serratus anterior subscapularis supraspinatus teres major teres minor

How to Perform

1

Allow the dumbbell to hang at arms length between your legs, holding it with both hands. Keep your back straight and your head up.

2

Swing the dumbbell between your legs, flexing at the hips and bending the knees slightly.

3

Powerfully reverse the motion by extending at the hips, knees, and ankles to propel yourself upward, swinging the dumbell over your head.

4

As you land, absorb the impact through your legs and draw the dumbbell to your torso before the next repetition.

Alternatives to Vertical Swing

Same muscles, different equipment or difficulty

Compare

Vertical Swing vs 90/90 Hamstring→Vertical Swing vs Alternating Hang Clean→Vertical Swing vs Ball Leg Curl→

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