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Dumbbell Vertical Swing: starting position Dumbbell Vertical Swing: end position

Hip Hinge · Hamstrings

Dumbbell Vertical Swing

A hip hinge exercise that works the hamstrings. Beginner level, using dumbbells.

BeginnerDumbbellsGymHome

Muscles worked

PrimaryHamstrings
SecondaryGlutes, Quads, Shoulders

Hamstrings, glutes, and shoulders.

Setup and loading

Dumbbell held by one end.

How to do the dumbbell vertical swing step by step

  1. Hold a dumbbell with both hands between your legs.
  2. Swing it back, hinging at the hips.
  3. Extend your hips and swing it overhead.

Form cues

  • Let your hips drive
  • Flat back

Common mistakes

  • Lifting with your shoulders
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Sets and reps for your goal

Power

4-6 x 2-5 · full rest

3-6 sets of 1-5 reps with light or moderate loads (30-60% of your max on the main lifts), or with a ball or your bodyweight. Rest 2 to 3 minutes.

Every rep at the highest possible speed. As soon as you notice it moving slower (a 10-20% velocity loss), end the set. Train power fresh, never fatigued.

A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.

Check your form

Film yourself from the side or ask someone to watch, then tick what you get right.

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Sports it suits

SoccerPadelHyrox & HybridBasketball

Gear for this exercise

  • Adjustable dumbbellsSave space and replace a whole dumbbell rack at home.
    Amazon Decathlon

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