Swing

How it’s done

The swing has 5 key parts: the sweep, force out, hollow, sweep #2, and the seven. Sweep: from the flyer's take off from the board where they get into a nice seven, the flyer keeps their legs straight and together, opens their shoulders, keeps their head neutral, pushes on the bar and pushes their chest forward. The goal here is to get your body behind the bar as much as possible. Force out: after the sweep off the board, the flyer drives their hips (and thus the rest of their body) forward while pulling down on their shoulder blades and pulling the bar keeping their elbows forward and down to their sides to invert and get their hips as close to the bar as possible. Just before peak, the flyer shoots their hips up and out, keeping their body straight and not letting their back arch or their heels drop before pushing on the bar and letting the bar go back over their head. Hollow: after the force out, the flyer waits in a straight body position for a second until they are about 3/4 of the way down to bottom, then they do a small hollow body position as a "wind up" for the next sweep. The arms stay by the ears, legs stay straight, the flyer just slightly curves their abs and hips and shoulders without piking. Sweep (#2): after the hollow, the flyer has built up some spring action to get another good sweep in like the first Seven: from the second sweep, the flyer looks up at the bar and pushes down on the bar to push back into their seven position. After a certain height is reached, the flyer will have to think about lifting the bar with them, as well. Then these steps repeat for multiple swings or can lead to any swinging trick.