Vertical Swing

Also called dumbbell swing, vertical dumbbell swing and db swing.

Works

Hamstrings, plus glutes, quads and shoulders

Equipment

Dumbbells

Level

Beginner

Type

Compound

How to do it

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

1. Swing the dumbbell between your legs, flexing at the hips and bending the knees slightly.
2. Powerfully reverse the motion by extending at the hips, knees, and ankles to propel yourself upward, swinging the dumbell over your head.
3. As you land, absorb the impact through your legs and draw the dumbbell to your torso before the next repetition.

Cues

• Hike the dumbbell between the legs.
• Snap the hips forward.
• Swing to shoulder height.
• Let it fall, hinge again.

Common mistakes

• Squatting instead of hinging.
• Lifting with the arms.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a cranky lower back. Pain that's sharp or gets worse set to set means stop.

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