Use a dumbbell, kettlebell, handled medicine ball, or similar object weighing 15 to 30 pounds as in the horizontal swing. In addition to the athletic applications for the horizontal swing, the vertical swing is beneficial for weightlifting, Nordic skiing, wresting, volleyball, and swimming.
Grasping the dumbbell with both hands, allow it to hand at arm's length between the outstretched legs. Keep the back straight and the head up.
Keeping the arms extended, swing the dumbbell first in an upward, then downward motion. Resist the momentum of the dumbbell in one direction with a forceful braking effort to initiate movement in the opposite direction.
Vertical Swing Video