Vertical Swing

A beginner plyometrics exercise for the hamstrings, done with a dumbbell.

Main muscles: Hamstrings
Also works: Glutes, Quads and Shoulders
Equipment: Dumbbell
Level: Beginner
Type: Compound
Movement: Pull

How to do the Vertical Swing

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.

Sets and reps

Conditioning	3–5 rounds of 20–40 seconds, rest as long as the work
Power	3–5 sets of 3–5 fast reps, full rest

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Vertical Swing

Questions

What muscles does the Vertical Swing work?

Mainly the hamstrings, with the glutes, quads and shoulders helping.

Is the Vertical Swing good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Vertical Swing?

Good alternatives that train the hamstrings: Box Jump (Multiple Response), Box Skip, Front Box Jump or Hurdle Hops.

How many sets and reps of the Vertical Swing should I do?

Conditioning: 3–5 rounds of 20–40 seconds, rest as long as the work. Power: 3–5 sets of 3–5 fast reps, full rest.

Exercise steps and photos: free-exercise-db (public domain).