Vertical Swing
Vertical Swing is a plyometric power - vertical jump from a loaded swing exercise involving Hamstrings. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Hamstrings
- Secondary muscles
- Gluteus maximus, Quadriceps, Deltoid
- Exercise type
- Plyometric power - vertical jump from a loaded swing
Exercise technique
- Load
Choose a light dumbbell you can securely hold with both hands.
- Start
Hold it between your legs with long arms.
- Backswing
Send hips back and bend knees slightly, keeping the weight close.
- Explode
Rapidly extend hips, knees and ankles to jump upward.
- Raise
Guide both arms together to carry the dumbbell within comfortable overhead range.
- Land
Absorb impact through the legs while bringing the weight into a controlled position close to your torso.
- Reset
Establish balance, lower the weight and prepare for the next swing.
Key technique points
- Use a light, securely held load.
- Generate hip drive before arm movement.
- Do not arch your lower back.
- Control the dumbbell during landing.
- Do not drop the weight onto your feet.
- Reestablish balance each repetition.
Common mistakes
Heavy dumbbell
Do not exceed overhead and landing control with the load.
Loose grip
Do not let the dumbbell slip during the swing.
Swinging from the back
Do not overextend the spine instead of using hip power.
Distant backswing
Do not send the weight far from your body beneath your knees.
Hard landing
Do not receive a loaded jump on straight legs.
Uncontrolled overhead descent
Do not release the dumbbell freely from overhead.
Frequently asked questions
Vertical Swing: why is “Heavy dumbbell” a mistake?
Do not exceed overhead and landing control with the load.
Vertical Swing: why is “Loose grip” a mistake?
Do not let the dumbbell slip during the swing.
Vertical Swing: why is “Swinging from the back” a mistake?
Do not overextend the spine instead of using hip power.
Vertical Swing: why is “Distant backswing” a mistake?
Do not send the weight far from your body beneath your knees.
Vertical Swing: why is “Hard landing” a mistake?
Do not receive a loaded jump on straight legs.
Vertical Swing: why is “Uncontrolled overhead descent” a mistake?
Do not release the dumbbell freely from overhead.
What should I focus on when doing Vertical Swing?
Use a light, securely held load. Generate hip drive before arm movement. Do not arch your lower back. Control the dumbbell during landing. Do not drop the weight onto your feet. Reestablish balance each repetition.
Related exercises
- 45-degree Back Extension
- Cable Pull-through
- Conventional Deadlift
- Dumbbell Romanian Deadlift
- 90/90 Hamstring
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.