The Best Exercise You’re Not Doing: The Swoop

Emulating army methods in pursuit of your fitness goals is nothing new; you have military training to thank for gym staples such as burpees and chin-ups (only proper ones, mind you).

But they’re low-hanging fruit compared with this move. Born out of TACFIT training – short for tactical fitness – the swoop was created by high-level special forces units to deliver quick-fire fitness gains and explosive power throughout your torso.

This move hones something exercise scientists and military PTs call the "rotational plane" – think throwing a punch or swinging a tennis racquet – which also results in faster six-pack development. Translated, that means you’ll not only have the kind of agility that will leave your rivals in shock, but you'll also possess awe-inspiring abs. Lock and load this into your training arsenal to deploy both superior levels of fitness and an up-armoured six-pack.

FALL IN
Take point! Begin with your hands on the floor and lean back into a semi-squat. Focus on tensing your abs and keeping your shoulders back before moving.

ADVANCE
Sit back into the squat while rotating your hips and kicking out to one side. Speed is key, but build up slowly to test the flexibility of your lower back, lest you require an ambulance.

RELOAD
Now “swoop” your leg back quickly, keeping your torso rigid as you rotate. Fire your other leg out to the opposite side while exhaling. Survey the collateral damage you’ve just caused to your coffee table.

DEFEND
Ensure your fitness never retreats by upping the speed each week. Aim for 10 reps on each side, mixed into your abs or leg sessions. If it gets easy, push for more. Now, enjoy your day’s rations.

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