Start
End
LegsBeginnerDumbbell
Vertical Swing
مرجحة عمودية
Target Muscles
HamstringsGlutesQuadsShoulders
Blue = primary · Gray = secondary
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- 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.
Important tips
Drive through your whole foot, not just your toes.
Keep your knees tracking over your toes.
An honest range of motion beats a heavier load.
