Swing 360

Swing 360


This exercise involves swinging your body around 360 degrees while holding onto a bar or other apparatus. It requires upper body strength, coordination, and control.

Muscle Group

Equipment Required

Swing 360 Instructions

  1. Stand with your feet shoulder-width apart and hold the handle of the rope with both hands.
  2. Swing the rope to your left side and jump over it with your right foot.
  3. As you jump, twist your torso to the left and swing the rope over your head.
  4. Land on your right foot and continue to swing the rope to your right side.
  5. Jump over the rope with your left foot and twist your torso to the right as you swing the rope over your head.
  6. Land on your left foot and continue to swing the rope back to your left side.
  7. Repeat steps 2-6, swinging the rope and jumping with alternating feet until you complete a full 360-degree rotation.

Swing 360 Form & Visual

Swing 360

Swing 360 Benefits

  • Improves core strength and stability
  • Increases upper body and shoulder strength
  • Enhances coordination and balance
  • Improves flexibility and range of motion in the spine
  • Provides a cardiovascular workout
  • Can be modified for different fitness levels and abilities

Swing 360 Muscles Worked

  • Abdominal muscles
  • Oblique muscles
  • Lower back muscles
  • Gluteal muscles
  • Hamstring muscles
  • Quadriceps muscles
  • Calf muscles

Swing 360 Variations & Alternatives

  • Swing 180
  • Swing 540
  • Swing 720
  • Swing 900
  • Swing 1080