Bar swing

Biceps - Forearms - Abs - Lats

Bar swing

Hang from the bar and thrust your legs forward, as if you were kicking someone in front of you with the sole of your foot.
Follow the swinging motion and when you reach the back of the bar, make a small adjustment with your hands, giving a slight pull and start again.

Sessions

Freestyle warm up

Beginner

Biceps ∙ Forearms ∙ Abs ∙ Lats

Monkey Freestyle Basics

Intermediate

Biceps ∙ Forearms ∙ Abs ∙ Lats ∙ Triceps ∙ Lower Chest

Billy Dynamics Introduction

Beginner

Biceps ∙ Forearms ∙ Abs ∙ Lats ∙ Lower Trapezius ∙ Rear Deltoid

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Pike on the bar

Abs ∙ Biceps ∙ Lats

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Elbow lean frontal

Abs ∙ AnteriorDeltoid ∙ UpperChest

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Forearms

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Assisted back lever pull-ups

Biceps ∙ AnteriorDeltoid ∙ LowerChest

Upper-body rotation

Upper-body rotation

Quadriceps ∙ Abs ∙ Obliques ∙ Glutes ∙ Hamstrings ∙ HipFlexors

Shoulder rotation

Shoulder rotation

AnteriorDeltoid ∙ ExternalRotators ∙ Lats ∙ UpperChest ∙ LowerTrapezius ∙ UpperTrapezius ∙ SideDeltoid ∙ Triceps