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

Full body

Monkey Freestyle Basics

Intermediate

Glutes ∙ Quadriceps ∙ Hamstrings ∙ Calves ∙ Upper Chest ∙ Lower Chest

Billy Dynamics Introduction

Beginner

Lats ∙ Upper Trapezius ∙ Lower Trapezius

You may also like

Negative weighted pull-ups

Negative weighted pull-ups

Biceps ∙ Lats

Negative jump-asissted muscle up

Negative jump-asissted muscle up

Biceps ∙ Triceps ∙ Lats ∙ LowerChest

Isometric half-way prone pull-ups

Isometric half-way prone pull-ups

Biceps ∙ Lats

Bulgarian push-ups on rings

Bulgarian push-ups on rings

Triceps ∙ Abs ∙ ExternalRotators ∙ Forearms ∙ LowerChest

Sphinx push-ups

Sphinx push-ups

Triceps ∙ Abs

Traps pull

Traps pull

Biceps ∙ ExternalRotators ∙ LowerTrapezius ∙ RearDeltoid ∙ SideDeltoid