Learn
Vertical Swing
DumbbellBeginnerPullCompound
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Estimated starting range low
60.5–82.5 lb × 8–12 Typical for your bodyweightHow to do it
- 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.
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