Vertical Swing

How to do it

1. 01Allow the dumbbell to hang at arms length between your legs, holding it with both hands. Keep your back straight and your head up.
2. 02Swing the dumbbell between your legs, flexing at the hips and bending the knees slightly.
3. 03Powerfully reverse the motion by extending at the hips, knees, and ankles to propel yourself upward, swinging the dumbell over your head.
4. 04As you land, absorb the impact through your legs and draw the dumbbell to your torso before the next repetition.