Beginner
Swing with knee lift
Biceps - Forearms - Abs - Lats
![Swing with knee lift](https://cdn.calisteniapp.com/images/exercise/full/EX234.jpg)
- Perform a bar swing.
- As you reach the back, lift your knees towards your chest, so that the inertia carries you up.
- Release the bar, jumping and landing in front of it on the ground, without moving too far away.
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