Swing for 540

Biceps - Abs - Forearms - Lats

From a bar, give a strong kick at an angle higher than parallel to the ground.
Try to make your hips move away from the bar as much as possible. This will create an inertia that will make you swing really hard.
Avoid bending your arms and keep both your torso and legs relaxed during the movement.
After each swing, reposition your hands to avoid letting go of the bar.

Sessions

HERMES CHALLENGE

Intermediate

Upper Chest ∙ Lower Chest ∙ Lats ∙ Upper Trapezius ∙ Lower Trapezius

Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Calves ∙ ExternalRotators ∙ Forearms ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ LowerTrapezius ∙ Lumbar ∙ Obliques ∙ Quadriceps ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ Tibialis ∙ Triceps ∙ UpperChest ∙ UpperTrapezius