Vertical Swing

Hamstrings

Vertical Swing

LevelBeginner EquipmentDumbbell MechanicCompound ForcePull

A dumbbell swing where you use hip drive to propel one dumbbell up in front of you.

Plyometrics

Primary musclesHamstrings

Secondary musclesGlutes Quadriceps Shoulders

Energy burned

≈ 36 kcalFor 3 × 8–12, rest 90s · ≈ 6.3 kcal/min

Estimate range 27–46 kcal (±25 %)

Muscle mass worked25 %

Effort during a set11.5 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Stand with your feet slightly wider than shoulder width and hold one dumbbell with both hands between your legs.
2Hinge at the hips with your back flat.

How to perform

1Swing the dumbbell back between your legs.
2Drive your hips forward forcefully and let the dumbbell swing up to about chest or eye height.
3Keep your arms mostly straight and let the hips do the work.
4Let the dumbbell fall back and hinge again for the next repetition.