How to Swing 360 - Step by Step | Freestyle Calisthenics Tutorial

what's up caddy fam it's michael and

yannick over here

and in this video we're gonna show you

how to learn the swing

360. so let's get this video started

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oh

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all right guys so in this video we're

going to show you how to learn the swing

360

and we actually learned this move about

six months ago

and we actually made a progression video

about this and you might have also seen

us in one of the latest videos

going to primitive gym also

participating in some freestyle

sessions it was really actually the

latest video yeah the latest video

indeed

and because we just unlocked this move

uh we got some questions from you guys

on how to learn the swing 360.

so in this video we're gonna show you

all the steps that we took

to learn the strength 360. um yeah so

we're going to cover the technique

uh how to swing and how to grab the bar

but also

some progressions that you can do

already on the floor like getting speed

of the rotation and also some bar gyms

to really get comfortable with like

grabbing the bar rotating around

your own body and stuff like that so

that's what we're going to cover and

yeah we're going to start off

with the basic exercises like just

getting comfortable with the bar

and the swing so let's get started with

the video

all right guys so we divided this cool

move into a few steps

so the first step is grabbing the bar or

actually jumping towards the bar

just from the floor so you're gonna

stand like a few feet away from the bar

and just swing to the bar and grab the

bar just like this

step one grab the bar and

go back then we can take one

step away and do an even

further swing so

grab the bar

maybe a little bit further again

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and this exactly what we did in the

first place to get comfortable

with grabbing the bar because we were

not used to this

at all so once you can do this

do this a few times maybe 10 times then

you can try to go from

bar to bar this bar is quite far

at some casting sparks we have bars that

are closer

but you can try to attempt the bar hops

from bar to bar to get comfortable with

grabbing the bar

from a swing so it looks like this

you're gonna step

like one meter away from the bar and

then you're gonna swing

into the bar and bring your body forward

make a huge swing go back use the

momentum

and then grab the bar on the other side

so it looks like this

jump swing

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and grab the bar

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so as i said this bar is pretty wide i

would recommend to start with

bars that are closer to each other so

that is basically the first step

bar gems

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all right guys so let's move on to the

second step and in the second step we're

going to focus on

the rotation and also grabbing the bar

so in the first step we focused on

grabbing the button a little bit off the

swing now we're going to do a rotation

and grabbing the bar and we're going to

start off with a quarter rotation

so we're going to stand 90 degrees from

the bar like this

now we're gonna jump and then turn a

quarter around and then catch the bar

like this

so that's actually the first step you

can make this harder step by step by

moving a little bit further away from

the bar so this is a

180 jumping swing so you're going to

stand

jump and then what you want to focus on

is

looking at the bar as fast as possible

so i'm going to jump look at the bar

and grab the bar like this

all right so the next step is to do the

three-quarter

turn so we're going to start here i'm

going to move all the way from

here towards the bar like this

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as you can see it can be a little bit

sloppy sometimes that is because

you won't necessarily always catch the

bar it's really different than

trading statics for example because with

statics you just have the strength and

there's no coordination or something

so when you're going to practice for the

swing 360 you are not always going to

get it maybe it's only 10

20 of the times that you're actually

gonna get it so

let's try the 360 jump so we're gonna

stand like this

make it 360 turn and then grab the bar

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so this one is actually already pretty

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hard

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all right guys so that was the second

step learning how to rotate and then

grab the bar so now let's move on how to

swing

and rotate

all right guys so let's move on to step

three so now we just learned

to swing from the floor towards the bar

and also to practice the rotation

and now with step three we're gonna

learn from making the rotation

from the bar uh towards the floor so now

we're gonna start

from the bar and also do exactly these

same steps

so first a 90 degree rotation then a 180

and then maybe a full rotation with only

making rotation

and not grabbing the bar because

otherwise we will already have the

string for 16.

all right so first the 90 degree swing

so

grab the bar swing

and try to land on your feet and try to

break the fall

by landing on your toes and then your

ankles

so that's the first one if you can do

this you're going to try to do

a 180 swing

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so when we practiced this in the

beginning we felt all the time

all the time we felt on the floor we

were not able to just land on our feet

just like this but first it's really

important that you can

do this and have a controlled landing

before you move on

to the next step so then we're going to

try to make a

three quarter rotation so

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all right so then at the end

the full swing just like this

so for me sometimes it's kind of sloppy

but i still got the full swing

so now that was the third step

learning and practicing the swing from

the bar

and now we're gonna move on to the

fourth step

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all right guys so now we covered all the

progressions and now it's time to

combine

everything in the swing 360. so first of

all what we're gonna focus on

is um only touching the bar with one

hand so we're gonna make the swing like

we learned in the first step

then we're gonna rotate that we learned

in the previous step and then the goal

is to only

touch the bar like this

so swing

so touching the bar with only the left

hand so that's actually

a step that comes very quick so the left

hand is pretty easy because you can just

do this but the right arm is actually

the hardest one

so that's what we're going to focus on

next and i got one

little trick that you can apply and that

is some

coordination work that you can do on a

low bar so

let's go to this low bar right here

so what you can do you can like simulate

the 360 and then

go with the right arm to the bottom like

this

you can even close your eyes so when you

feel the bar when you touch the bar

you're going to grab it immediately so

like this

so that is a very good coordination

exercise and this one actually i got

this tip

and the next attempt i just got my first

360. so it was a really

valuable tip all right so once we get

comfortable with

touching the bar with one hand we're

gonna try to catch the bar with

two hands

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so luckily i got it and like i said it's

not always that i come

i'm gonna get it so this time it was

just a good attempt

it just took me three months to finally

go from

like only a 360 a jump

to ultimately grabbing the bar with two

hands

so it's like you just gotta know and be

aware that it's

a long process and you're gonna fall a

lot but you just gotta get up and

do it over again and over again all

right guys so these were basically all

the steps to learn the swing 360.

yannick just showed you the very last

step and also a really good catch bro

yeah that last swing was really nice um

but for us

it was also a really tough journey and

um like we said

if you are at the last steps or learning

the swing360

and it doesn't work out you always have

to go back to a previous progression

and also even start your new training

with all the steps that

you've just learned so don't just start

with attempting the 360 only

but practicing all the different

progressions is really what helped us

out the most right

yes exactly so when you're gonna try and

something does not work out it's always

one of the progressions that you can

improve on so you need to find out that

if you do not rotate fast enough you're

going to take step

3 i guess go to the bar

and practice the rotation because that's

what you need to improve on and that's

actually for all the steps so if you do

not swing high enough you're gonna go to

step one

and do the bar swings with a better

swing so always

go back to where you can improve yes

so guys um for us the the the whole

freestyle journey was really new to us

it also seemed really impossible to

unlock this skill

because we're kind of of the like the

calisthenics basics athletes

we're doing lots of basic workouts

and also we have quite a like a muscular

body

if you uh compare us with most freestyle

calisthenics athletes so we always

thought yet you have to be

really light and really like a way uh

you know and also like have this

gymnastic background of

doing this explosive stuff so yeah i was

actually very shocked when i saw myself

doing the first 360 and you as well

yeah it was like holy did this just

happen

so yeah we can do it so you can also do

it especially also if you're just

training basics

guys basic you can also do this

freestyle

discipline of calisthenics so guys

that's it for this video we really hope

that you like this

tutorial on the spring 360. we also want

to create

more freestyle moves freestyle tutorials

and we might even want to invite some

freestyle athletes here in the

netherlands and

maybe do a tutorial on the shrimp flip

or other freestyle

exercises so if you would like to see

that on the channel just let us know

in the comments and that's it for this

video peace out guys

peace

when i found calisthenics family and

they were offering this program plus the

online coaching for a very affordable

price

so i decided to try it if anyone's

looking to start calisthenics i would

highly recommend this

uh it will it will do the same for you

i'm gordon

and i've been with calisthenics family

for almost three months now and all the

time i've had yannick as my trainer

like mike orioni can just be like that

little extra push

to keep you going you're also seeing the

pictures i'm really proud of myself that

what i achieved in the last eight weeks

go for it and start your journey

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you