Vertical Swing

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.

Muscles worked

Role	Muscles
Primary	hamstrings
Secondary	glutes, quads, shoulders
Equipment	dumbbell
Difficulty	beginner
Type	compound

No dumbbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Knee Tuck Jump Bodyweight Linear Acceleration Wall Drill Bodyweight Natural Glute Ham Raise Bodyweight Band Good Morning Resistance Bands Band Good Morning (Pull Through) Resistance Bands One-Arm Open Palm Kettlebell Clean Kettlebell

Harder than the Vertical Swing

Reverse Band Sumo Deadlift expert · Barbell Split Snatch expert · Barbell Power Snatch expert · Barbell

Common questions

What muscles does the Vertical Swing work?

The Vertical Swing primarily works the hamstrings, with the glutes, quads, and shoulders as secondary movers. Clean, Dumbbell Clean, and Hang Snatch train the same muscle, across 9 equipment types.

What equipment do you need for the Vertical Swing?

Dumbbells. Without dumbbells, Knee Tuck Jump, Linear Acceleration Wall Drill, and Natural Glute Ham Raise train the same muscle, and 20 of the catalogue's options for this muscle need no equipment.

Is the Vertical Swing suitable for beginners?

Yes, the Vertical Swing is rated beginner. Reverse Band Sumo Deadlift, Split Snatch, and Power Snatch are the progressions from here.

Where should the Vertical Swing go in a workout?

Early — the Vertical Swing is compound, working 4 muscle groups, so run it first or second while you are fresh.

Similar exercises

Clean Barbell Dumbbell Clean Dumbbell Hang Snatch Barbell Hang Snatch - Below Knees Barbell Muscle Snatch Barbell One-Arm Open Palm Kettlebell Clean Kettlebell