Workouts
  • Strength
  • Hypertrophy
  • Weighted
  • Freestyle
  • Rings
  • Endurance
Stay updated
  • Changelog
Support
  • Help and support
  • Privacy policy
  • Terms of use
Blog
GET IT ONGoogle PlayDownload on theApp Store
WorkoutsBlog
Workouts
  • Strength
  • Hypertrophy
  • Weighted
  • Freestyle
  • Rings
  • Endurance
Stay updated
  • Changelog
Support
  • Help and support
  • Privacy policy
  • Terms of use
Blog
GET IT ONGoogle PlayDownload on theApp Store
Get started
Beginner

Tornado swing and switch

Biceps - Forearms - Abs - Lats

Tornado swing and switch
  • Perform a swing on the bar.
  • When you get to the back, cross your hands so that one is in supine grip and the other in prone grip, this will start a rotation.
  • When you are back in front of the bar, let go and place both hands in prone grip again.

Sessions

Freestyle warm up

Beginner

Biceps ∙ Forearms ∙ Abs ∙ Dorsals

You may also like

    Neutral-grip row on rings

    Neutral-grip row on rings

    Beginner

    Biceps ∙ Lats ∙ RearDeltoid ∙ LowerTrapezius

    Short prone pull-ups

    Short prone pull-ups

    Beginner

    Biceps ∙ Lats

    Triceps extensions against low bar

    Triceps extensions against low bar

    Beginner

    Triceps ∙ Abs ∙ Forearms ∙ LowerChest

    Windshield wiper on the ground

    Windshield wiper on the ground

    Beginner

    Abs ∙ Obliques

    Weighted australian chin ups

    Weighted australian chin ups

    Intermediate

    Biceps ∙ Lats ∙ LowerTrapezius ∙ RearDeltoid ∙ ExternalRotators

    1 arm kettlebell row

    1 arm kettlebell row

    Intermediate

    Biceps ∙ Lats ∙ Lumbar ∙ RearDeltoid ∙ LowerTrapezius

App
  • Sessions
  • User's guide
Stay updated
  • Blog
  • Changelog
Support
  • Help and support
  • Privacy policy
  • Terms of use
follow us!
  • YouTube
  • TikTok
  • Instagram
  • Facebook
  • Discord
GET IT ONGoogle PlayDownload on theApp Store

Official Partners

Logo oficial de Barmania Pro
Logo oficial de Sthenos Club