Swingbar Exercises

The swingbar is a piece of fitness equipment that is similar to a kettlebell. However, it has two appendages that allow you to place weight plates on each side, which make it possible to use heavier weights than a kettlebell. You can also switch weights quickly without having to buy multiple swingbars. For best results, aim for 15 repetitions of each exercise. Start with 8 to 25 pounds, depending on your fitness level, and gradually work your way up to 35 pounds or higher.

  1. Upper-Body Exercises

    • Strengthen your biceps, shoulders and chest with the curl exercise. Stand up straight and hold the swingbar with both hands. Place your arms straight at your sides with the swingbar resting against your thighs, palms facing upward. Keeping your elbows tucked into your sides, bend your elbows and lift the swingbar toward your chest. Continue curling until the bar touches your chin and then lower back to the starting position. You can also work your triceps, chest, shoulders and wrists with the triceps-press exercise. Stand tall and hold the swing bar in your hands in front of your thighs, palms facing up. Straighten your elbows and raise the bar directly overhead. Keeping your lower arms motionless, lower the swing bar toward the tops of your shoulder blades. Extend your arms and lift the bar back over your head. Continue lifting and lowering the bar toward your shoulders for all repetitions.

    Crazy Core Swingbar Exercises

    • Target your core muscles -- your abdominals, erector spinae muscles of the lower back and obliques on your sides -- with the Turkish half get-up exercise. Lie face up on the floor with your left leg bent and your right leg straight on the ground. Hold the swingbar with your left hand directly above your head and rest your right hand on the floor beside you. Tighten your abdominals and push off the floor with your right hand. Curl your body upward until you are in a seated position with the swingbar pressed above your head. Hold the contraction for a few seconds and then curl back to the starting position to complete one repetition. Or do the single-arm row exercise by getting onto the floor in a pushup position with the swingbar in your left hand. Squeeze the muscles in your core and raise the swingbar from the floor, lifting your elbow behind you toward the ceiling. Lower the bar back to the floor and repeat.

    Lower-Body Fix

    • Strengthen the muscles in your buttocks and thighs with the single-arm swing exercise. Stand up straight with your feet spaced hip-width apart. Squat down until your thighs are parallel to the floor and hold the swingbar with your right hand between your feet. Stand up quickly and swing the swingbar upward to chest height. Return to the starting position by lowering the swingbar and squatting back down. You can also do the deadlift exercise. Start by standing with your feet as wide as your hips and a swingbar in each hand at your sides. Keeping your arms straight, squat down and push your buttocks back -- as if you were sitting -- until your legs create 90-degree angles. Try to touch the swingbars to the floor if possible. Stand back up and repeat.

    Swing With Caution

    • To prevent injury, rest for one day in between each swingbar workout. Always use a weight that is appropriate for you. Start with a lighter amount of weight, such as 8 pounds, if needed, and gradually increase the amount of weight on your swingbar as your strength improves. Do not jerk or wrench the swingbar as you exercise, which can lead to muscle pulls and tears. Instead, keep all of your movements slow and deliberate.