Exercises / Intermediate
Swing and touch for 540
- Biceps
- Abs
- Forearms
- Lats
- Obliques
Available on Calisteniapp for iOS and Android.
- Level
- Intermediate
- Muscles
- 5
- Equipment
- Pull up bar
01 / Steps
How to do it
From a bar, kick strongly at an angle higher than parallel to the ground.
Try to make your hip move as far away from the bar as possible. This will create an inertia that will make you swing really hard.
When you are in the back, prepare one leg to rotate, as if you were going to kick.
As you pass the bar, give it a tap with the hand opposite the rotation.
02 / Muscles
Muscles worked
Biceps
Abs
Forearms
Lats
Obliques
03 / Skills
What it trains
How demanding this exercise is for each physical ability.
- Strength15
- Explosivity30
- Technique45
- Cardio10
- Mobility25
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