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Calisteniapp / Swing 360

Swing 360: your step-by-step plan.

The swing 360 is one of the basic tricks of dynamics. It consists of doing a full turn in the air and then grabbing the bar again. With this routine you will strengthen the exercises necessary to remove it and you will practice the different progressions. Strengthening is not 100% necessary in some cases, but they are very simple and short routines that will give you the security of having a good base for this movement.

Available in Calisteniapp for iOS and Android.

Explore my path
Swing 360

Objective

Being able to complete the 360 swing with good technique.

Frequence
See program guidance
First session duration
34 min
Program
10 estimated weeks

01 / Requirements

Required prerequisites

  • × 6 Supine pull-ups

Necessary equipment

For this program you will need Pull up bar, Low bar.

02 / Program

Build your path.

Each phase prepares you for the next. Weeks are a guide: repeat a phase when you need more practice before moving on.

  1. Week 1Learn to swing

    What you will practise

    Swinging is the foundation of the entire program, and it is worth giving it a lot of attention from the start. It will not only help you with the 360 swing, but also with many other bar dynamics. In this phase, you must learn to generate a clean, continuous, and controlled swing, without tucking in or losing your body line. Think about alternating between a slightly arched position and a more closed one to transfer force efficiently, while always maintaining a firm grip and active shoulders. The work with Dead hang and Isometric supine pull-ups will help prepare your forearms, hands, lats, and shoulder stabilizers, which are essential for moving safely on the bar.

  2. Week 2Swing preparation

    What you will practise

    After learning the swing, it is time to add a key piece: the knee raise at the right moment. In Swing with knee lift, you must coordinate the lift just as you come back toward the bar, so that your path goes upward and not backward. This detail is essential, because in the 360 swing you need to leave the bar close to it, with height and control, not be projected far away from it. The work with Supine pull-ups, Isometric half-way supine pull-ups, and Bar L sit raises will strengthen the biceps, lats, abdominals, and hip flexors, which are the muscle groups most involved in this phase.

  3. Week 390º Swing

    What you will practise

    Now that you are able to let go with more height and stay close to the bar, it is time to introduce the turn progressively with Swing and quarter turn. This phase teaches you to start rotating without losing spatial awareness or body stability. The most important point remains the same: first the swing, then the lift, and only then the turn. That turn should come from the waist and hips, not from a slap of the hand or from a disorganized shoulder movement. Prone pull-ups and Supine pull-ups, together with the half-range and isometric work, will continue strengthening vertical pulling and scapular control so that you can support each attempt better.

  4. Week 4–5180º Swing

    What you will practise

    In this phase we will begin to give more speed and explosiveness to the turn with Swing and half turn. It is no longer just about initiating the rotation, but about sustaining it more decisively without losing height or control in the landing. The half turn forces you to coordinate the hips, trunk, and the moment you let go more effectively, so it is a very important progression before approaching the full turn. Prone pull-ups, Negative supine pull-ups, and the isometrics will help you continue developing pulling strength, body control, and stability in the shoulders and scapulae, which is key for absorbing the movement well and preparing for the regrip later on.

  5. Week 6–7270º Swing

    What you will practise

    Now that you have internalized the turning pattern, it is time to take it almost to the end with Swing and three quarter turn. This progression brings you very close to the real feeling of the 360 swing, because it already demands a wide rotation, enough speed, and very precise body orientation. Explosive pulling strength becomes more important here, which is why Explosive pull-ups and Neutral explosive pull-ups appear. These exercises will help you develop more power in the lats, biceps, forearms, and shoulder stabilizing muscles, as well as improve your ability to rise with intent before letting go of the bar.

  6. Week 8–10360º Swing

    What you will practise

    You have reached the final phase, where it is time to complete the 360 swing and grab the bar again safely. Here you should focus especially on combining the work of the hips with the use of the legs to generate that extra bit of speed that finishes the rotation. A very important technical detail is to keep your arms and hands close to your chest during the turn: if you open or extend them too much, you will slow down your own rotation and it will be much harder to complete the movement. Explosive pull-ups and the explosive neutral variations will continue reinforcing the pulling power needed to leave the bar more forcefully and arrive in a better position for the regrip.

Estimated end of the plan

Choose a valid date to preview your plan.

This date reflects the planned duration, not a guaranteed date for completing Swing 360. Your progress may take additional weeks.

03 / Calisteniapp

Your first session, step by step.

Here is the first session of the program, so you have a reference for how the sessions are structured.

Estimated duration of 34 min depending on the rest periods you choose. Sets and reps are a reference: adjust them to your level.

The exercises you will discover.

Every movement that appears at least once across the program.

Understand the reason behind each step.

  • The program is designed to be done twice a week, with an extra routine in case you want to do a 3rd session.
  • The duration of the routines is between 20' and 45'.
  • Use intermediate breaks between 1' and 2'30”.

They train with Calisteniapp.

App reviews already published on our website. These are not specific to this program.

The best. I've been on the pro plan for two years and have achieved excellent results. Resistance, strength, skill, and aesthetics, I've obtained it all thanks to the guidance of this app on this beautiful calisthenics journey.
Roberto Duarte
If the free option is already great, the pro option has to be amazing. I'm super happy. I'm a beginner, a very beginner, and really everything is simple, the exercises can be done anywhere without equipment, and it's helping me a lot.
Maite Ruiz

From “one day” to your first session.

  1. Download Calisteniapp on your phone.

  2. Find Swing 360 and check its access options.

  3. Review the terms shown in the app and start the first phase.

If the app offers you a 7-day trial, check the subsequent price, billing period, renewal and cancellation before activating it. Availability and terms are those shown in your account and store.

Before you start.

Is it mandatory to do the extra routine?

No, only if you want to add one more day of training or if you notice that you are stuck and need reinforcement.

What rest times to use?

We recommend using intermediate breaks of between 1' to 2'30". If in any phase you find it difficult to advance and you feel stuck, you can try using longer rest times to try to complete it.

What requirements must I meet to be able to do this program?

Be able to do at least 6 supine pull-ups.

Every step counts.

Start with preparation. Follow the path. Give your progress time.

Available in Calisteniapp for iOS and Android.

Your program continues in the app.

Download Calisteniapp and find “Swing 360” in Programs. If you already have the app, open the program directly.

I have the app: open Swing 360
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