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How to do: Vertical Swing

Hamstringsbeginnerdumbbell
Vertical Swing — starting position
Start position
Vertical Swing — finishing position
Finish position

Step-by-step instructions

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

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Photos & base instructions from the open-source Free Exercise DB (public domain).