Swing breakdown: (1.) Weight shifts to heels, back remains flat, arms are straight. (2.) Hip extension is almost fully achieved, weights shifts from heels to the balls of the feet, arms remain straight. (3,4, & 5.) Full hip extension is achieved, momentum from the "hip snap" carries the weight up, arms remain straight, and the rep is fully achieved.
About the swing: The swing is an excellent exercise engaging the posterior chain, while also working the muscles in your forearm, and the tendons and ligaments from everything in
your biceps to your knees. Since, swings are based on dynamic hip
extension performed explosively, they apply to all sorts of other
movements, from helping gymnastics (kipping, muscle ups, and ground bridges) to
increasing your squats, power clean, or even your deadlift!
Workout: OFF DAY
