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

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Wide pull-ups with neutral turn

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