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.
Where the Vertical Swing fits
The Vertical Swing shows up in training built around a specific goal. See how it fits:
More hamstrings exercises
Vertical Swing: common questions
What muscles does the Vertical Swing work?
The Vertical Swing primarily works the Hamstrings. It also recruits the Glutes, Quads and Shoulders as supporting muscles.
Is the Vertical Swing suitable for beginners?
Yes. The Vertical Swing is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Vertical Swing?
To do the Vertical Swing you'll need a dumbbell.
Is the Vertical Swing a compound or isolation exercise?
The Vertical Swing is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Vertical Swing with correct form?
Allow the dumbbell to hang at arms length between your legs, holding it with both hands. Keep your back straight and your head up. Follow the full step-by-step above for the complete movement.
Log your Vertical Swing sets, free.
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