So in this video we're going to go look through a keeping swing which is the basis for keeping pull up a bar muscle up And it also relates to ring muscle ups We've had a look at mobility which can help for this exercise and we've also had a look at some strength elements So look at other videos and find them So first of all the time's going to jump up onto the bar and it's going to be a complete dead hang The key to a keeping swing is making sure that your shoulders and your feet Start the opposite side of the bar at all times and the time's going to have a swing and we can see what is doing there Sholes move back Sholes move forward. You can see his head comes through at the front and his ears come behind his arms at the back Thanks and time A couple of key things to remember here is the body tension and how controlled you have to be at the front We're moving from a hollow body position at the front to a superman position And at all times and times knees a straight his feet are together and his toes are pointed as you can see there So I'm just going to get him to do a common error. He's going to kick his heels back And you can see the swing doesn't pick up at the back his knees stop at the bottom and his heels come up The same thing can happen at the front if you break through the hips and let your toes come up the front Once again the swing isn't generated correctly Have a rest there. So make sure when you're doing this exercise give it a go keep nice and tight through the body Find that hollow position at the front find that superman at the back and shoulders and heels at the opposite side of the bar at all times Give it a go guys You