Napra

Vertical Swing

PlyometricsBeginner HamstringsGlutesQuadricepsShoulders Dumbbell
Vertical Swing, step 1
1. Hinge at the hips with a flat back, holding one dumbbell with both hands between your legs.
Vertical Swing, step 2
2. Snap your hips forward and swing the dumbbell overhead on straight arms; return between your legs.

How to do it

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

Log it in Napra

Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.

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