Bodyweight Swing
Description
This exercise involves swinging your bodyweight back and forth while holding onto a sturdy object, such as a pull-up bar or TRX straps. It targets the core, back, and arm muscles, and can be modified to increase or decrease the difficulty level.
Muscle Group
Equipment Required
Bodyweight Swing Instructions
- Stand with your feet shoulder-width apart and your toes pointing slightly outward.
- Place your hands on your hips and engage your core muscles.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Swing your arms back between your legs as you shift your weight onto your heels.
- Drive your hips forward and swing your arms up to shoulder height, squeezing your glutes at the top of the movement.
- Lower your arms and swing them back between your legs as you shift your weight onto your heels again.
- Repeat the movement for the desired number of repetitions.
Bodyweight Swing Form & Visual
Bodyweight Swing Benefits
- Improves cardiovascular endurance
- Strengthens the core, glutes, and hamstrings
- Increases explosive power and speed
- Improves grip strength
- Low impact exercise that is easy on the joints
- Can be done anywhere with minimal equipment
Bodyweight Swing Muscles Worked
- Glutes
- Hamstrings
- Quadriceps
- Core muscles
- Shoulders
- Back muscles
Bodyweight Swing Variations & Alternatives
- Kettlebell Swing
- Dumbbell Swing
- Single Arm Swing
- Double Arm Swing
- One Handed Swing
- Two Handed Swing
- Sumo Swing
- High Pull Swing
- Clean Swing
- Snatch Swing