Vertical Swing
How to do the Vertical Swing with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Hamstrings
Glutes, Quads, Shoulders
Dumbbell
How to do the Vertical Swing
- 1
Allow the dumbbell to hang at arms length between your legs, holding it with both hands. Keep your back straight and your head up.
- 2
Swing the dumbbell between your legs, flexing at the hips and bending the knees slightly.
- 3
Powerfully reverse the motion by extending at the hips, knees, and ankles to propel yourself upward, swinging the dumbell over your head.
- 4
As you land, absorb the impact through your legs and draw the dumbbell to your torso before the next repetition.
Log it, see it on your body.
Every Vertical Swing set you log feeds Ascend's anatomy heatmap — so your hamstrings volume is visible at a glance — and counts toward your bodyweight-strength tier.
More hamstrings exercises
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