A beginner plyometrics exercise done with a dumbbell that mainly works the hamstrings, with help from the glutes, quadriceps and shoulders. 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.
Updated
Primary
Hamstrings
Secondary
Glutes, Quadriceps, Shoulders
Equipment
Dumbbell
Level
beginner
Vertical Swing demonstration
Vertical Swing, starting positionVertical Swing, finishing position
How to Perform
1Allow the dumbbell to hang at arms length between your legs, holding it with both hands. Keep your back straight and your head up.
2Swing the dumbbell between your legs, flexing at the hips and bending the knees slightly.
3Powerfully reverse the motion by extending at the hips, knees, and ankles to propel yourself upward, swinging the dumbell over your head.
4As you land, absorb the impact through your legs and draw the dumbbell to your torso before the next repetition.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•This is a great exercise for beginners - focus on form over reps
•As a compound movement, this exercise works multiple muscle groups efficiently
