Rotation Back Swing

Muscles worked

Setup

1. Stand with your feet slightly wider than shoulder-width apart and a soft bend in your knees.
2. Extend your arms straight down in front of your torso, clasping your hands together.
3. Engage your core and maintain a neutral spine with a very slight hinge at the hips.

How to do it

1. Swing both arms to one side in an upward arc, rotating your torso and pivoting on the ball of the opposite foot.
2. Exhale forcefully as you reach the peak of the swing, squeezing the glute of the pivoting leg to stabilize the hip.
3. Inhale as you swing back through the center with control, using momentum to transition immediately to the opposite side.
4. Maintain a fluid, rhythmic tempo, ensuring the movement is driven by the hips and core rather than just the arms.

Form checklist

• Always pivot the trailing foot to prevent torque on the knee joint.
• Keep your gaze following your hands to ensure the neck rotates naturally with the spine.
• Ensure the rotation occurs primarily in the mid-back (thoracic spine) rather than the lower back.
• Keep your arms long but do not lock out the elbows completely.

Pro tips

• Focus on 'pulling' with your obliques to initiate the swing, treating your arms like a pendulum driven by your core.
• At the top of each swing, pause for a fraction of a second to maximize the mind-muscle connection with the glute and oblique.

Make it harder

• Increase the velocity of the swing to challenge your ability to decelerate the movement using your core.
• Hold a light household object or a small weight to increase the centrifugal force and demand on the obliques.

Frequently asked

What muscles does the rotation back swing work?

The rotation back swing primarily targets the abs, glutes, and obliques, and also works the erector spinae and quadriceps as secondary muscles.

What equipment do you need for the rotation back swing?

The rotation back swing requires no equipment — just your body weight.

Is the rotation back swing good for beginners?

Yes. The rotation back swing is a beginner-friendly movement and a strong foundation to build on.

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