Vertical Swing

Use this compound movement to develop lower body drive and upper body stability. It’s great for athletes and conditioning work.

Instructions

1. Stand with a dumbbell held in both hands between your legs.
2. Swing it backward by bending your hips and knees.
3. Drive through your hips and extend your body to swing the dumbbell overhead.
4. Land softly and return the dumbbell to the starting position.