Vertical Swing
Vertical Swing is a beginner-level compound in the plyometrics category that primarily works the hamstrings. It also recruits the glutes, quads and shoulders. It is performed with dumbbells.
How to do it
- 1Allow the dumbbell to hang at arms length between your legs, holding it with both hands. Keep your back straight and your head up.
- 2Swing the dumbbell between your legs, flexing at the hips and bending the knees slightly.
- 3Powerfully reverse the motion by extending at the hips, knees, and ankles to propel yourself upward, swinging the dumbell over your head.
- 4As you land, absorb the impact through your legs and draw the dumbbell to your torso before the next repetition.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Initiate the pull from the target muscle rather than jerking with body momentum.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.