According to an old movie, “Swing Low Swing High” is an expression that translates to “never go through the motions again”. If you are trying to get into a rhythm then all you will probably see is your wrist, hand and foot constantly swinging the same way until something happens to set the tempo in your hips and legs. Once it happens and you are “up high” you are done and you can begin to swing low at a slower pace. But this will actually slow you down. You must remember though that in “jumping jacks”, this is much slower than in “real life”. The goal at the beginning must be to move the hips and legs in a way that are similar to what you are doing in the movie but the speed must be set up in other ways, and in a way that is both fast enough and smooth enough for the person you are throwing it to catch.
Jumping jacks are one of the most powerful exercises for improving swing. They are very useful for teaching your body to do things faster and harder, but they must be done right.
1. The Hips
The hips are your base. Your feet should always be pointing straight down and your shoulders should be down so the arms are at the same height as in the movie “Swing Low Swing High”. (I will explain this more later.) There is no way around it, if you hold your legs too far out and too deep, you will start to lose form.
Jumping jacks make use of the most important muscles at your hip. The glutes and hamstrings are vital in developing your upper body and as a jumping partner is a must when you are training this exercise. The gluteus maximus and the hamstrings have a natural synergy when performing the exercise. When you start off slow, the glutes will take over the task of holding your torso upright and the hamstrings will start to be put under more strain so this is where you must find a rhythm for the movement. Try to keep your hips in an open stance and your hands in an open hand position and the hips will follow if you are in a proper rhythm.
If you are going to start out at a faster pace, try to avoid using heavy weights. When practicing and practicing speed, always start at light weights. If you are going to take a chance on heavier weights, start as slow as you can on the heavier weights. I can’t speak for other people to what is best, I
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