How to do the Swing 360
Swing 360 is a beginner multi-joint compound pushing exercise targeting the Cardiovascular System in the Cardio region. Performed using bodyweight, it falls under the cardio category. Secondary muscles engaged include Shoulders and Core.
Swing 360 demonstration · © GymiaFit
Swing 360 at a glance
- Primary muscles
- Cardiovascular System
- Secondary muscles
- Shoulders, Core
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Swing 360 step by step
- 1Stand with your feet shoulder-width apart and knees slightly bent.
- 2Hold your arms straight out in front of you, parallel to the ground.
- 3Engage your core and swing your arms in a circular motion, rotating your torso as you do so.
- 4Continue the circular motion, swinging your arms and rotating your torso for the desired number of repetitions.
- 5Remember to breathe throughout the exercise.
Swing 360 — questions
What muscles does the Swing 360 work?
The Swing 360 primarily targets the Cardiovascular System. It also recruits the Shoulders, Core as secondary movers.
What equipment do I need for the Swing 360?
None — the Swing 360 uses your bodyweight only, so it works at home with nothing but floor space.
Is the Swing 360 suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Swing 360?
Astride Jumps (male), Back And Forth Step, Bear Crawl train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Swing 360 demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.