Hanging Lateral Swing

1. 1 - Hang from a pull-up bar with both hands using an overhand grip, slightly wider than shoulder-width apart, with your arms fully extended.
2. 2 - Engage your core and keep your legs straight and together, allowing your body to hang freely.
3. 3 - Initiate the movement by swinging your legs and hips to one side in a controlled manner, keeping your upper body as stable as possible.
4. 4 - Allow the momentum to carry your lower body to the opposite side in a smooth, pendulum-like motion.
5. 5 - Control the swing using your core and obliques to guide the movement rather than relying solely on momentum.
6. 6 - Continue alternating side-to-side swings for the desired number of repetitions or duration.
7. 7 - To finish, decelerate the swing gradually and lower yourself down from the bar in a controlled manner.