PlanWorkouts

Exercise 3318 · REF tnaj0mT

Swing 360 exercise animation

Swing 360

Category
Cardio
Equipment
Body Weight
Target
Cardiovascular System

The swing 360 rotates a weighted swing through a full circle, combining cardio conditioning with a shoulder and core demand that a straightforward kettlebell swing doesn't have. It's a dynamic, athletic movement that rewards control through the whole arc rather than raw power at any one point. Keep the core engaged throughout — this one can pull the lower back out of position if the weight controls you instead of the other way around.

How to Do the Swing 360

  1. Stand with your feet shoulder-width apart and knees slightly bent.
  2. Hold your arms straight out in front of you, parallel to the ground.
  3. Engage your core and swing your arms in a circular motion, rotating your torso as you do so.
  4. Continue the circular motion, swinging your arms and rotating your torso for the desired number of repetitions.
  5. Remember to breathe throughout the exercise.

Muscles Worked

The Swing 360 primarily targets the Cardiovascular System, with Shoulders as the primary synergist muscle group, along with the Core.

More Cardio Exercises

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More Cardiovascular System Exercises

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Equipment Alternatives

Don't have body weight? These target the same cardiovascular system with different equipment.

Cycle Cross Trainer Cycle Cross Trainer Leverage Machine · Cardiovascular System Dumbbell Burpee Dumbbell Burpee Dumbbell · Cardiovascular System Jump Rope Jump Rope Rope · Cardiovascular System Stationary Bike Run V. 3 Stationary Bike Run V. 3 Stationary Bike · Cardiovascular System

FAQ

What muscles does the Swing 360 work?
The Swing 360 primarily targets the cardiovascular system, with the shoulders and core assisting.
What equipment do I need for the Swing 360?
The Swing 360 is done with no equipment — just body weight.
What's a good alternative to the Swing 360?
If you don't have access to the space or setup it needs, the Cycle Cross Trainer targets the same cardiovascular system using leverage machine instead.