Vertical Swing
The Vertical Swing is a plyometrics movement that targets your hamstrings. Here's how to do it with clean form.
How to do the Vertical Swing
- Stand with feet hip-width apart, holding a dumbbell with both hands at arm's length in front of you.
- Hinge at the hips to swing the dumbbell down between your legs, loading the hamstrings.
- Drive your hips forward explosively to swing the dumbbell straight overhead.
- Let the momentum control the arc — don't muscle it up with your arms.
Train it in Apex Zone
Apex Zone programs this movement for you, prescribes the weight from your numbers, and an AI coach adjusts it to your recovery. Now in private beta.