Intermediate
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.
You may also like

Toe-touch pull-ups
Advanced
Biceps ∙ Abs ∙ HipFlexors ∙ Lats

Standing posterior pelvic tilt
Beginner
Abs ∙ Glutes ∙ Hamstrings

Crunches Abs
Beginner
Abs

Planche lean
Intermediate
Triceps ∙ Abs ∙ AnteriorDeltoid ∙ UpperChest

Tornado swing and quarter turn
Intermediate
Biceps ∙ Obliques ∙ Abs ∙ Forearms ∙ Lats

Neutral support position on rings
Beginner
Triceps ∙ Abs ∙ LowerChest