Vertical dumbbell swings are a compound, full-body movement that targets the upper legs, shoulder and lower back muscles. They place a strong emphasis on the quads, but also hit the hams and glutes.
: Strength, Toning
How to do Vertical Dumbbell Swings:
- Select dumbbell (or kettle bell). Standing upright with feet shoulder width apart, allow the dumbbell to hang at arms length between your legs. You can hold the dumbbell in one arm, grip it with both hands together or choose a kettle bell instead.
- Slowly drop down to a squatting position by lowering your butt (with your back straight), and let the weight come down with your body.
- Once you reach the bottom of the movement, in a slightly more powerful motion, extend at the hips and knees, thrust yourself upward, swinging the weight just above your head. This exercise should be completed in one fluid motion.
- Repeat for suggested number of repetitions, then switch arms (if necessary).
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