The Swing 360 exercise is a dynamic movement that combines elements of a kettlebell swing and a 360-degree rotation. This exercise targets the core, hips, glutes, and shoulders while also improving balance and coordination.
Muscle Groups:
Muscles:
How to perform
Instructions:1. Begin by standing with your feet hip-width apart and holding a kettlebell by the handle with both hands in front of your body.
2. Engage your core, hinge at the hips, and swing the kettlebell back between your legs.
3. Explosively drive your hips forward and swing the kettlebell up to shoulder height, keeping your arms straight.
4. As the kettlebell reaches the top of the swing, use your core muscles to rotate your entire body 360 degrees to the right. Allow the momentum of the swing to carry you through the rotation.
5. As you complete the rotation, swing the kettlebell back between your legs and then back up to shoulder height.
6. Rotate your body back to the starting position, completing the full 360-degree rotation in the opposite direction.
7. Continue swinging the kettlebell and rotating your body in a fluid motion for the desired number of repetitions or time, maintaining good form throughout.
Note: It is important to start with a light kettlebell and focus on mastering the proper technique before increasing the weight used. Always warm up before performing this exercise and listen to your body to avoid injury.
Equipment required
Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.