▸ Legs
Vertical Swing
HamstringsDumbbell
beginner · compound · plyometrics
Also works: Glutes · Quadriceps · Shoulders
A hamstrings movement in the Bikkel catalog. Load it into a routine and log every working set — weight, reps and rest tracked like an equipment readout.
▸ How to
Own the movement
Step-by-step form cues to get you started. Dial in the exact working weights and rep targets inside the app.
01
Allow the dumbbell to hang at arms length between your legs, holding it with both hands. Keep your back straight and your head up.
02
Swing the dumbbell between your legs, flexing at the hips and bending the knees slightly.
03
Powerfully reverse the motion by extending at the hips, knees, and ankles to propel yourself upward, swinging the dumbell over your head.
04
As you land, absorb the impact through your legs and draw the dumbbell to your torso before the next repetition.