Swing 360

Swing 360

How to do:

1. Starting Position:
   • Approach a pull-up bar and grip it with an overhand grip, slightly wider than shoulder-width apart.
   • Hang from the bar with your arms fully extended and your feet off the ground.
   • Engage your core muscles and maintain a tight body position.
2. Initiating the Swing:
   • Start the swing by generating momentum using a hip snap. This involves a powerful contraction of your core and a quick hip extension.
   • Simultaneously, pull your legs up towards the bar, driving your knees towards your chest to initiate the swing.
   • As your body swings forward, shift your focus to the backward swing.
3. Backward Swing:
   • As you swing backward, maintain a tight body position, keeping your legs extended and your toes pointed.
   • As you reach the highest point of the backward swing, release your legs from the bar and extend them straight out in front of you.
   • Keep your body tucked to generate the momentum needed for the rotation.
4. Rotation and Transition:
   • At the peak of the backward swing, initiate the rotation by releasing your grip on the bar with one hand.
   • As you release your grip, twist your body and reach your arm across your body to grab the bar again, but on the opposite side.
   • Simultaneously, tuck your legs towards your chest and kick them forward, guiding your body around the bar in a 360-degree rotation.
   • As you complete the rotation, reestablish your grip with both hands and prepare for the forward swing.
5. Forward Swing and Landing:
   • As you swing forward, extend your legs out in front of you and prepare for the landing.
   • Maintain a controlled descent as you reach the lowest point of the swing, allowing your body to swing back and forth.
   • When you’re ready to dismount, release your grip from the bar and land safely on your feet.

Important Tips:

• Before attempting the swing 360, ensure that you have a solid foundation in hanging and swinging exercises, such as pull-ups, bar swings, and muscle-ups.
• It’s crucial to have a strong grip, upper body strength, and good body control to perform this exercise safely.
• Practice this exercise under the supervision of a qualified coach or trainer who can provide guidance and ensure proper form and technique.
• Start with progressions and variations to build strength and coordination, such as swing 180s or half swings, before progressing to the full 360-degree rotation.

Please remember that the swing 360 is an advanced exercise, and it is essential to progress gradually and prioritize safety. Always warm up thoroughly, practice proper technique, and listen to your body to avoid injury.