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.
How to program the Vertical Swing
Sets and reps
As a compound movement, the Vertical Swing responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Vertical Swing is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
Put the Vertical Swing into a plan
Generate a free, personalized workout plan that programs this and hundreds of other exercises around your goals.
Frequently asked questions
What muscles does the Vertical Swing work?
The Vertical Swing primarily targets the Hamstrings. It also recruits the Glutes, Quadriceps, Shoulders as supporting muscles.
What equipment do I need for the Vertical Swing?
You need Dumbbell. Difficulty level: Beginner.
How many sets and reps of the Vertical Swing should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
