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Vertical Swing
| Category | Plyometrics |
| Level | Beginner |
| Equipment | Dumbbell |
| Primary muscles | Hamstrings |
| Secondary | Glutes, Quadriceps, Shoulders |
How to do it
- 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.
- Powerfully reverse the motion by extending at the hips, knees, and ankles to propel yourself upward, swinging the dumbell over your head.
- As you land, absorb the impact through your legs and draw the dumbbell to your torso before the next repetition.