Vertical Swing — Bodyweight Variation
Bodyweight version of the Vertical Swing. Same target muscle (hamstrings) with a different equipment requirement.
Substitution plate
Vertical Swing is a PULL hamstrings parent; the BODYONLY swap keeps force direction first, kit second.
Parent exercise
Vertical Swing
canonical record
Primary muscle
Hamstrings
trained via parent
Equipment
Bodyweight
this variation
Parent docs
481
low third · 249 BODYONLY
Vertical Swing — Bodyweight Variation opens on force profile: a PULL parent (Vertical Swing) swapped onto Bodyweight. Force direction is the first filter before muscle (hamstrings) or kit.
This BODYONLY substitute sits in the lower third of the 883-page catalogue by parent instruction mass (< 657 chars). Short parents are intentional catalogue stubs; open the parent only for orientation, then judge the swap visually.
BODYONLY swap on Vertical Swing (PULL · DOC · force)
One of 249 Bodyweight substitutes on PlainExercise. Parent Vertical Swing is hamstrings · dumbbell · beginner with 481 instruction characters (DOC, low corpus band). Use this page when bodyweight is what you have; open the parent for the step list.
Educational catalogue only, not medical or personal-training advice.
Parent exercise · DOC
Parent docs are thin (481 chars). Use Vertical Swing as orientation, then judge the BODYONLY pattern live before loading volume.
Safety notes · BODYONLY · PULL/COMPOUND
Bodyweight removes external load on a beginner hamstrings pattern. Keep reps honest; add pauses before chasing volume when joint control still feels new. Read the Compound vs isolation guide before programming the swap.
Read with Vertical Swing — Bodyweight Variation
Nearest BODYONLY cohort peers by parent documentation depth (DOC · PULL/COMPOUND · FLOOR), plus parent and guide.
Glute Ham Raise — Bodyweight Variation
BODYONLY swap on Glute Ham Raise (hamstrings). Parent docs 482 chars · Δ1 vs this DOC parent.
Anti-Gravity Press — Bodyweight Variation
BODYONLY swap on Anti-Gravity Press (shoulders). Parent docs 479 chars · Δ2 vs this DOC parent.
Barbell Rollout from Bench — Bodyweight Variation
BODYONLY swap on Barbell Rollout from Bench (abdominals). Parent docs 477 chars · Δ4 vs this DOC parent.
Cable Deadlifts — Bodyweight Variation
BODYONLY swap on Cable Deadlifts (quadriceps). Parent docs 485 chars · Δ4 vs this DOC parent.
Iron Cross — Bodyweight Variation
THIN pole in the BODYONLY cohort, parent Iron Cross at 2 instruction chars.
Power Clean — Bodyweight Variation
DEEP pole in the BODYONLY cohort, parent Power Clean at 3264 instruction chars.
Vertical Swing
Canonical parent (DB · PULL · COMPOUND). Steps and muscle map live here, this page is the BODYONLY substitute only.
Compound vs isolation
Guide drill for a BODYONLY · FLOOR · DOC substitute, how to judge whether the force profile still transfers.