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Swing 360

Swing 360

The Swing 360 is a dynamic full-body exercise that engages multiple muscle groups and boosts cardiovascular endurance. This exercise primarily targets the core, shoulders, and back muscles while also providing a great workout for your arms, legs, and glutes. As the name implies, the Swing 360 involves a rotational motion that helps improve coordination and athletic performance. By performing the Swing 360, you effectively work your entire core, including the deep stabilizing muscles. This exercise helps to strengthen your abdominal muscles, obliques, and lower back, leading to improved posture, balance, and functional movement patterns. The rotational component of this exercise also helps in engaging the muscles responsible for twisting and turning motions in sports or everyday activities. Moreover, the Swing 360 is a highly intense exercise that can elevate your heart rate and increase overall cardiovascular fitness. As you swing the weight or implement used in this exercise, your muscles are required to work in unison, leading to increased muscle endurance and calorie burn. Adding the Swing 360 to your workout routine can help enhance fat loss and improve overall body composition. It's essential to pay attention to proper form and technique while performing the Swing 360 to prevent any injuries. Start with a lighter weight or implement to develop a solid foundation and gradually increase the resistance as your strength and stability improve. Remember to engage your core throughout the exercise and maintain control of the movement to maximize its benefits. Incorporating the Swing 360 into your workout routine can bring a fun and challenging twist to your fitness regimen. Always remember to warm up adequately before attempting any exercise, and feel free to consult a fitness professional to ensure proper execution and to tailor the exercise to your individual needs and goals.


  • Start in a standing position with your feet shoulder-width apart.
  • Hold a kettlebell or a weight plate with both hands, keeping your arms extended in front of you.
  • Engage your core and slightly bend your knees.
  • Initiate the movement by swinging the weight between your legs, hinging at your hips.
  • As the weight swings back, explosively drive your hips forward, extending your knees and swinging the weight up to chest height.
  • At the top of the swing, the weight should be weightless for a split second, with your body forming a straight line from head to knees.
  • Allow the weight to swing back down between your legs, maintaining the hinge at your hips.
  • Repeat the movement for the desired number of repetitions.

Tips & Tricks

  • Focus on engaging your core muscles throughout the movement.
  • Incorporate a full range of motion by swinging from the bottom all the way overhead.
  • Use your hips to generate power and momentum.
  • Maintain a strong grip on the handle to prevent it from slipping out of your hands during the swing.
  • Coordinate your breathing with the movement, exhaling as you swing the weight up.
  • Ensure proper form and technique to prevent injury and maximize effectiveness of the exercise.
  • Start with a lighter weight and gradually progress to heavier weights as you become more comfortable with the movement.
  • Include the swing 360 as part of a well-rounded workout program that incorporates strength, cardiovascular, and flexibility training.
  • Consult with a qualified fitness professional to learn proper form and technique if you're new to the exercise.
  • Listen to your body and adjust the intensity and volume of the exercise according to your fitness level and goals.


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