What are hummingbird swings?
Hummingbird swings are a type of suspension training system that uses adjustable straps with handles on the ends. The straps are anchored above the user, allowing them to perform a variety of bodyweight exercises by suspending their body in different positions. Some key features of hummingbird swings:
- Lightweight, portable design – The straps and handles are very lightweight and can be easily transported and set up in any location with a high anchor point like a tree branch or exposed beam.
- Full body workout – Exercises focus on using your own bodyweight as resistance to work all major muscle groups including arms, shoulders, back, core, glutes and legs.
- Low-impact – Suspension allows you to perform strength moves with less stress on your joints.
- Core focused – Many of the exercises require stabilization from the core which results in greater core activation and strength gains.
- Adjustable resistance – By adjusting your body position you can increase or decrease resistance to match your strength level.
Some popular hummingbird swing exercises include:
- Inverted rows – Works back, shoulders and arms.
- Pushups – Targets chest, shoulders and triceps.
- Pikes – Challenges core strength and flexibility.
- Leg raises – Works lower abs and hip flexors.
- Squats – Strengthens legs and glutes.
The portability and full body nature of hummingbird swing workouts has made them a popular training method for outdoor enthusiasts, travelers, military personnel and others looking for an effective bodyweight routine. But do they actually deliver results?
Benefits of hummingbird swings
Here are some of the main benefits that hummingbird swings may offer:
- Total body strength – The constant need to stabilize your body and control movement recruits muscles throughout the upper and lower body. Regular training leads to strength gains in the back, chest, shoulders, arms, abdominals, glutes and legs.
- Improved stability and coordination – Controlling your body while suspended improves balance, body awareness and coordination. This can enhance athletic performance and reduce injury risk.
- Core strength – Almost all swinging exercises require stabilization from the abdominals and other core muscles leading to greater core activation than regular crunches.
- Muscle definition – The greater muscle activation and tension involved in swinging movements can help increase muscle tone and definition throughout the body.
- Low-impact – The suspension design reduces stress on the joints and tendons compared to movements like squats and lunges under full bodyweight load.
- Convenience – Hummingbird swing systems are highly portable so you can get an effective workout anywhere with an overhead anchor. No gym required.
- Fun and engaging – Swinging exercises provide a playful, challenging workout that many find more enjoyable than repetitive lifting.
Research has also shown suspension training is effective at improving strength and balance. One study found that 8 weeks of suspension training decreased body fat percentage and increased upper body strength and lower body lean mass. (1)
Based on the total body nature and proven effectiveness for building strength, hummingbird swings can clearly provide fitness benefits for many people. But as with any single training method, they may not be ideal for every goal.
Limitations of hummingbird swings
Here are some potential downsides of relying solely on hummingbird swings:
- Limited muscle building – While hummingbird swings can induce muscle growth from bodyweight exercises, larger muscle gains typically require progressively overloading with heavier resistance from weights or resistance bands.
- Lower body focus – Swinging movements place more emphasis on the upper body. Supplemental training may be needed to fully work the legs.
- Beginner focused – The low starting resistance may limit progress for more advanced lifters who require greater overload.
- Limited cardio training – The workouts focus on strength and coordination rather than sustained cardio endurance.
- Technique heavy – If form isn’t continually monitored, swinging exercises can lead to excessive strain on the shoulders and lower back.
Experienced lifters looking to build maximum muscle mass are likely to get faster results from heavy weight training. Suspension style training may be better suited as a supplemental workout or active recovery training.
Ideal candidates for hummingbird swings
Although anyone can benefit from incorporating hummingbird swings into their routine, they will be most effective for:
- Beginners – The basic exercises allow newcomers to build total body strength from scratch. Proper form and technique can be learned before introducing heavy weights.
- Women – The lighter load and full body engagement is ideal for the goals of many female trainees focused on toning up rather than extreme muscle gains.
- Core training – The constant stabilization challenges the entire core complex safely and effectively.
- Older adults – Low-impact nature reduces strain on joints and tendons making it an age-friendly option.
- Rehab and prehab – Moderate strengthening in a controlled position is beneficial for injury recovery and prevention.
- Athletic performance – Improved mobility, stability and muscle activation enhances many measures of athletic ability.
While hummingbird swings shouldn’t replace weight training for advanced lifters, the mobility and stability benefits make them a worthwhile complementary activity in most training routines.
Ideal hummingbird swing workout schedule
There are many approaches to incorporating hummingbird swings into your current workout routine. Here are some sample schedules:
2 full body hummingbird workouts per week
- Monday: Full body weights
- Tuesday: active rest or cardio
- Wednesday: Full body hummingbird workout
- Thursday: active rest or cardio
- Friday: Full body weights
- Weekend: Full body hummingbird workout
3 full body workouts integrating weights and hummingbird swings
- Monday: Legs – mix of weighted and hummingbird exercises
- Wednesday: Push – mix of weighted and hummingbird exercises
- Friday: Pull – mix of weighted and hummingbird exercises
Dedicated hummingbird days before/after weights
- Monday: Chest and triceps weights
- Tuesday: Full body hummingbird workout
- Thursday: Back and biceps weights
- Friday: Full body hummingbird workout
Aim for hummingbird workouts lasting 30-45 minutes performed at least twice per week. Allow at least one rest day in between to support muscle recovery. Increase difficulty session to session by modifying leverage, reducing bases of support or adding instability to progress over time.
Sample hummingbird swing workout
Here is an example full body beginner routine:
Warmup:
- Jumping jacks x 20
- Arm circles x 10 forwards/backwards
- Bodyweight squats x 10
- Hip bridges x 5
Workout:
- Inverted rows x 10
- Pushups x 6
- Pike presses x 5
- Hip raises x 10
- Single leg deadlifts x 5 each side
- Bicep curls x 8
- Tricep extensions x 8
- Plank x 20 seconds
Perform 2-3 circuits resting 1-2 minutes between. Focus on proper form and stabilization throughout. Increase reps or rounds over time.
Conclusion
Hummingbird swings provide an efficient full body workout using just bodyweight suspension. The constant stabilization and range of motion challenges muscle groups throughout the upper and lower body resulting in strength gains and enhanced coordination when performed regularly.
For beginners, older adults and rehabilitation, hummingbird swings are an especially valuable training method. The lighter resistance reduces joint strain while allowing learning of proper movement patterns. More advanced lifters can also benefit from improved mobility and injury resilience but may require supplemental heavy training for maximum muscle growth.
While hummingbird swings alone may not be the best path to get huge and ripped, they deserve a place in most fitness training routines to enhance stability, core strength and muscle definition with minimal equipment required.
