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. 

 **Must know** 

 - 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”. 

 **Requirements** 

 Being able to do at least 6 pull-ups. 

 **Necessary material** 

 Pull-up bar.

Swing 360

Swinging is the first step, not just for the 360 swing, but for many barre freestyle tricks, so it's crucial that you learn how to do it right. Read the exercise description to keep in mind all key points.

Learn to swing

After learning the swing, it's also key to learn how to coordinate your knee raises, so that when you come back from the swing and before you start to twist, your body goes up, not back. This way, when you let go of the bar, you'll be airborne near the bar, instead of being thrown backwards.

Swing preparation

Now that you've mastered the basics and are able to let go of the bar with height and without moving away from it, it's time to start turning. Check out the video and the description of the exercise, so you can see that it is very important that the movement comes from the waist, just after raising the knees.

90º Swing

In this phase we will start to give more speed and explosiveness to the spin. We continue to focus on the spin coming from the hip, after the high knees, and landing in a stable and controlled manner.

180º Swing

Now that you have the movement for the twist down, it's time to get it almost complete so you start to look ready to try and grab the bar.

270º Swing

We get to the point where you have to grab the bar again. At this stage you have to focus a lot on using your footwork, apart from your hips, to give that extra bit of speed to the turn. Try that during the turn your arms and hands are close to the chest, since if you extend them you will stop your own turn and you will not be able to complete it.

Swing 360

About this program