Swing 360

Overview

How to do it

1. 1

   Starting Position

   Stand under a pull-up bar and take an overhand grip that is slightly wider than shoulder-width apart. Hang with your arms straight and your feet lifted off the floor. Tighten your core and keep your body rigid.

2. 2

   Initiating the Swing

   Create momentum with a hip snap to start the swing. Use a strong core contraction and a quick hip extension. At the same time, lift your legs toward the bar and drive your knees toward your chest to begin the swing. As your body moves forward, turn your attention to the backward swing.

3. 3

   Backward Swing

   On the backward swing, stay tight through your body, with your legs straight and your toes pointed. When you reach the top of the backward swing, let your legs move away from the bar and extend them straight in front of you. Keep your body tucked so you can build the momentum needed for the rotation.

4. 4

   Rotation and Transition

   At the top of the backward swing, start the rotation by letting go of the bar with one hand. As you release, rotate your body and reach your arm across your body to catch the bar again on the opposite side. At the same time, draw your legs in toward your chest and kick them forward, steering your body around the bar through a 360-degree rotation. Once the rotation is complete, regain a two-hand grip and get ready for the forward swing.

5. 5

   Forward Swing and Landing

   As you swing forward, stretch your legs out in front of you and set up for the landing. Keep the descent controlled as you pass through the lowest point of the swing, letting your body continue to swing back and forth. When you are ready to dismount, let go of the bar and land on your feet safely.

6. 6

   Before you attempt Swing 360, make sure you have a strong base in hanging and swinging drills, including pull-ups, bar swings, and muscle-ups.

7. 7

   You need strong grip strength, upper-body strength, and solid body control to perform this exercise safely.

8. 8

   Work on this exercise with a qualified coach or trainer supervising you so you get guidance and keep your form and technique correct.

9. 9

   Use progressions and variations to develop strength and coordination first, such as swing 180s or half swings, before you move on to the full 360-degree rotation.