Vertical Swing
Vertical Swing is a compound plyometrics exercise using dumbbell that trains the hamstrings.
PlyometricsDumbbellBeginnerCompoundPull
Primary muscles: Hamstrings
Secondary muscles: Glutes, Quadriceps, Shoulders
How to do it
- Allow the dumbbell to hang at arms length between your legs, holding it with both hands. Keep your back straight and your head up.
- Swing the dumbbell between your legs, flexing at the hips and bending the knees slightly.
- Powerfully reverse the motion by extending at the hips, knees, and ankles to propel yourself upward, swinging the dumbell over your head.
- As you land, absorb the impact through your legs and draw the dumbbell to your torso before the next repetition.
Track it with MyoAmigo
MyoAmigo pre-fills every set of the Vertical Swing from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Hamstrings volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.
