Exercises / Beginner
Bar swing
- Biceps
- Forearms
- Abs
- Lats
Available on Calisteniapp for iOS and Android.
- Level
- Beginner
- Muscles
- 4
- Equipment
- Pull up bar
01 / Steps
How to do it
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.
02 / Muscles
Muscles worked
Biceps
Forearms
Abs
Lats
03 / Skills
What it trains
How demanding this exercise is for each physical ability.
- Strength5
- Explosivity0
- Technique20
- Cardio5
- Mobility10
Sessions
Sessions with this exercise
Calisteniapp workouts that include this movement.
You may also like
Variations and exercises that train similar muscles.
IntermediateWeighted pull-ups
Biceps ∙ Lats
IntermediateMixed grip pull-ups
Biceps ∙ Lats
BeginnerAustralian switching typewriter pull-ups
Biceps ∙ Rear Deltoid ∙ External Rotators
IntermediateDeadlift
Hamstrings ∙ Glutes ∙ Forearms
IntermediateHollow body toe touch
Abs ∙ Hip Flexors
IntermediateBurpee with pull-ups
Biceps ∙ Abs ∙ Lats