Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Vertical Swing

AdvancedStrengthTier T4

Swing a dumbbell back between the legs with both hands. Extend the hips, knees and ankles to lift off the floor as the dumbbell swings overhead, then land.

Targets: Hip
Muscles: Hamstrings, Gluteus Maximus

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

dumbbells

Home Options

  • dumbbells

Dosage

3

Sets

6

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Let the dumbbell hang at arm's length between the legs holding it with both hands.
  • Keep the back straight and the head up.
  1. He stands tall holding one dumbbell with both hands hanging at arm's length between his legs, back straight, head up.

    Step 1 of 5

    Let the dumbbell hang at arm's length between the legs with both hands, back straight and head up.

  2. He has hinged at the hips with knees slightly bent, swinging the dumbbell back between his legs behind him.

    Step 2 of 5

    Swing the dumbbell between the legs, flexing at the hips and bending the knees slightly.

  3. He is airborne, body fully extended reaching upward, the dumbbell swung all the way overhead above his outstretched hands.

    Step 3 of 5

    Powerfully reverse by extending the hips, knees and ankles to propel upward, swinging the dumbbell over the head.

  4. He is landing on both feet with knees and hips flexing to absorb, the dumbbell drawn in against his torso.

    Step 4 of 5

    Land absorbing the impact through the legs and draw the dumbbell to the torso.

  5. He stands tall holding one dumbbell with both hands hanging at arm's length between his legs, back straight, head up.

    Step 5 of 5

    Let the dumbbell hang at arm's length between the legs with both hands, back straight and head up.

Safety Information

Draw the dumbbell to the torso as you land before the next repetition. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

Get your free personalized program at clapmove.com/register

Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.