Flying sword (elastic forward swing)

From a tall overhead reach with a brief lean back, the arms and trunk swing forward and down into a hip hinge, give a few tiny bounces and rebound up. It trains a smooth, springy hinge rhythm; there is no evidence it remodels fascia.

Movement guide

Flying sword (elastic forward swing)

DemandMedium

Equipment requiredBodyweight

Muscle focusBack · Hamstrings · Glutes · Shoulders · Abs

Written instructions available. A verified 3D demonstration has not been built for this variation.

Make it easier or harder

Start where you can move well, then step up.

Easier option

Hip hinge fold demonstrated on the 3D figure

3D demoHip hinge foldBeginner · No equipment

Suggested next step, beginner grade.

This move

Flying sword (elastic forward swing)Intermediate · No equipment

Intermediate grade.

Harder option

Kettlebell swing demonstrated on the 3D figure

3D demoKettlebell swingIntermediate · A kettlebell

Suggested next step, intermediate grade.

Source-researched guide. Clinical review is pending.

How to move

Stand with the feet a little wider than the hips and the knees soft. Clasp the hands overhead.
Grow tall and lean back very slightly for a moment, like drawing a bow.
Swing the arms and trunk forward and down, hinging at the hips, the hands travelling toward a point between the knees.
Give 1 to 3 tiny bounces at the bottom.
Let the rebound carry you back up to the tall overhead reach.
Keep it quiet and fluid, with no jerks at the turns. Make the range smaller if you feel light-headed.

Form cues

Hinge at the hips with soft knees.
Smooth turns at the top and bottom; quiet, not jerky.
Avoid: locking the knees, rounding hard at speed, adding weight too early or holding your breath.

Practice and cautions

2 sets of 6 to 10 swings, once or twice a week. An editorial starting point: it is a sample exercise from the fascial fitness training ideas and has not been tested in a trial.

Skip it during a flare of low back pain or after recent spine surgery. With osteoporosis, avoid fast loaded bending of the spine. If head-down positions make you dizzy, keep the range small or do the slow hip hinge fold instead. This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

No variation is labeled clinically validated.

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What it works

Muscles

Main: Back, Hamstrings. Also: Glutes, Shoulders, Abs.

Equipment

None: body weight and floor space.

Level

Intermediate. See the easier and harder options above.

Workouts that use it

Fascial fitness workout · 15 min

Similar moves

Plow pose (Halasana) demonstrated on the 3D figure

3D demoPlow pose (Halasana)Advanced · No equipment

Seated forward fold (Paschimottanasana) demonstrated on the 3D figure

3D demoSeated forward fold (Paschimottanasana)Intermediate · No equipment

Wide-angle seated forward fold (Upavistha Konasana) demonstrated on the 3D figure

3D demoWide-angle seated forward fold (Upavistha Konasana)Intermediate · No equipment

Wide-legged standing forward fold (Prasarita Padottanasana) demonstrated on the 3D figure

3D demoWide-legged standing forward fold (Prasarita Padottanasana)Beginner · No equipment

Bow pose (Dhanurasana) demonstrated on the 3D figure

3D demoBow pose (Dhanurasana)Intermediate · No equipment

Child's Pose (Balasana) demonstrated on the 3D figure

3D demoChild's Pose (Balasana)Beginner · No equipment

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Questions people ask

What muscles does the Flying sword (elastic forward swing) work?

Mainly the back and hamstrings, with help from the glutes, shoulders and abs.

What equipment do I need for the Flying sword (elastic forward swing)?

No equipment: your body weight and a little floor space.

Is the Flying sword (elastic forward swing) good for beginners?

It is graded intermediate. If it is too hard right now, start with the Hip hinge fold.

What is an easier alternative to the Flying sword (elastic forward swing)?

Try the Hip hinge fold. It is the suggested step down from this move.

How do I make the Flying sword (elastic forward swing) harder?

Progress to the Kettlebell swing, or add load, range or slower lowering once your form is solid.