Training Hub - Switch™ Fitness

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WE HAVE GONE TO THE EFFORT OF MAKING SURE ALL THE INTRODUCtoRY MOVEMENTS ARE STILL LISTED On this page however, so you can still continue switching it up!

Welcome to the Switch Fitness Training Hub

Welcome to our free training hub! The free training hub introduces all the fundamental movements that give the Switch it’s magic. Expect to learn a plethora of movements and exercises targeting your upper body. We recommend adjusting reps and time-under-tention according to your goals and your current ability. Never go to the point of severe injury.

Help & Advice

How to use SWITCH

Below are a series of short video clips which show each of the individual training moves that have been developed so far, targeting individual upper-body muscle groups. Depending on your fitness level, do between 30 to 60 seconds on each move, ensuring that you switch arms on the Bicep Curls so that you work both sides. Don’t forget the more tension you put into your muscles the harder the workout.

SWITCH is safe to use and can be used as part of a rehabilitation programme. If you have an upper body injury or are undergoing medical treatment we recommend that you consult your doctor first. Always stop an exercise if it causes pain.

How long should I work out?

The choice is yours and it depends on your fitness at the start but as a minimum we would recommend you start by doing each of the individual moves at least twice per week and gradually increase to three times per week.

You could work out daily and reduce the length of the workout by doing 4 or 5 exercises per day, making sure that you vary the workouts each day; or do all the muscle groups in a longer workout twice or three times per week, but take care this is hard work so we recommend you take it gradually.

Do I need to warm up?

Before exercising with any equipment, it is always advisable to do some warm up exercises, but with SWITCH you can warm up your muscles by gradually increasing the muscle tension through the exercise.

How do I reduce soreness after exercise?

It is recommended that after any exercise you stretch out all the muscles you have worked, but you can also use SWITCH as a post exercise roller to massage the muscles and release muscle tightness; resume normal blood flow and function. Just follow Danny’s ‘Roll Out’ video clip below.

Forearms

Breakdown

The forearm movement using isometric tension primarily targets the flexor and extensor muscles, which are responsible for wrist and finger movements. By maintaining static contraction, these exercises enhance muscle endurance and strength without joint movement. This type of training effectively engages and strengthens the forearm muscles, improving grip strength and overall upper-body functionality.

Danny’s Training

Step by Step

Take hold of the grips with knuckles on the outside and thumbs on the inside.
Hold Switch out vertically in front of you.
Extend your arms to approximately shoulder height
Squeeze the grips in small pulses as if you were squeezing a stress ball
Continue for 30 to 60 seconds

Reverse Forearms

Breakdown

The invert forearm movement using isometric tension targets the same flexor and extensor muscles but in a reversed hand position. This variation increases the engagement of the forearm muscles, enhancing strength and endurance through static contraction. By switching hand positions, you achieve a more balanced development of grip strength and upper-body functionality.

Danny’s Training

Step by Step

– Take hold of the grips
– Invert the SWITCH so that your knuckles are facing inwards and thumbs outside
– Extend the arms to a position that is comfortable
– If you feel any stress in your wrists, bend your arms bringing the SWITCH closer to your body.
– Squeeze the grips in small pulses for between 30 and 60 second

Bar Rolls

Breakdown

The bar roll movement using isometric tension primarily targets the forearm muscles by clenching a fist around both Switch handles. This exercise significantly enhances forearm strength and endurance through sustained contraction. Additionally, it provides secondary benefits to grip strength, wrist stability, and shoulder engagement.

Danny’s Training

Step by Step

Forearm Twist

Breakdown

The forearm twist movement using isometric tension primarily targets the forearm muscles by rotating the wrist while holding the Switch handles. This exercise enhances forearm strength and endurance through controlled rotational tension. It also provides secondary benefits to grip strength and wrist stability.

Danny’s Training

Step by Step

– Hold the grips with fingers only, thumbs should not touch the ZWITCH
– Position the ZWITCH vertically in front of your chest
– Pull the ZWITCH under tension by pulling your arms apart
– Keeping the ZWITCH in front of your chest
– Rotate the ZWITCH, moving the top toward your body and down as far as is comfortable.
– Then rotate back to the original position, keeping the ZWITCH under tension throughout
– Repeat for 30 to 60 seconds

Shoulders & Delts

Breakdown

The shoulders and delts movement using isometric tension primarily targets the shoulder and deltoid muscles. To perform this exercise, hold the Switch grips with your fingers only, keeping your thumbs off the Switch. Position the Switch vertically in front of your chest, pull it under tension by pulling your arms apart, then roll it away from your body and extend your arms in one fluid motion. Roll back to the original position, maintaining tension throughout. Repeat for 30 to 60 seconds to enhance shoulder and deltoid strength and endurance.

Danny’s Training

Step by Step

– Hold the grips with fingers only, thumbs should not touch the SWITCH
– Position the SWITCH vertically in front of your chest
– Pull the SWITCH under tension by pulling your arms apart
– Then roll the SWITCH away from your body and extend your arms in one fluid movement
– Then roll back to the original position, keeping the SWITCH under tension throughout
– Repeat for 30 to 60 seconds

Tricep Flips

Breakdown

Danny’s Training

Step by Step

– Hold the SWITCH at waist height in a horizontal position with thumbs in line with the grips
– Pull the SWITCH under tension, tucking your elbows in to your body
– Lower your forearms until the SWITCH is as close to vertical as possible
– Then return to original position keeping the SWITCH under tension throughout.
– Repeat for 30 to 60 seconds

Tricep/Upward Row

Breakdown

Danny’s Training

Step by Step

– Take hold of the grips and invert the ZWITCH so that your knuckles are facing inwards
– Straighten your arms down in front of your thighs and extend your fingers so that they straight and not gripping the ZWITCH
– Pull the ZWITCH under tension
– Lift the ZWITCH under your chin, raising your elbows above your shoulders
– Then return to the original position, keeping the ZWITCH under tension throughout
– Repeat for 30 to 60 seconds

Traps

Breakdown

Danny’s Training

Step by Step

– Take hold of the grips with knuckles on the outside
– Hold the ZWITCH horizontally at shoulder height
– Pull the ZWITCH under tension
– Lift your elbows up and down whilst maintaining the position of the ZWITCH
– Repeat for 30 to 60 seconds

Bicep Curls

Breakdown

Danny’s Training

Step by Step

– Take hold of the grips with knuckles on the outside and the SWITCH horizontal.
– Now rotate the SWITCH so that it is vertical and you have one hand above the other with the grips pointing away from your body
– Pull the SWITCH under tension vertically
– Now pull up to chest height with your upper hand whilst maintaining the tension with your lower hand
– Then reverse, pull down with your lower hand whilst maintaining the tension with your upper hand
– Repeat for 30 seconds then change arms

Full Shoulder

Breakdown

Danny’s Training

Step by Step

– Take hold of the grips with your fingers only
– Hold the SWITCH horizontally at shoulder height with your thumbs pointing towards your body
– Pull the SWITCH under tension with your elbows at waist height
– Now lift your elbows up above shoulder height and back down, maintaining the position of the SWITCH and the tension throughout
– The grips rotate to assist you
– Repeat for 30 to 60 seconds– Now pull up to chest height with your upper hand whilst maintaining the tension with your lower hand
– Then reverse, pull down with your lower hand whilst maintaining the tension with your upper hand
– Repeat for 30 seconds then change arms

Front Chest

– Place your fingers through the gaps between the ZWITCH grips and the centre core with your fingers straight
– Position the ZWITCH vertically at chest height
– To apply the tension, push the hand together compressing the ZWITCH core
– Now extend your arms down and away from your body and return
– Maintaining the compression tension throughout
– You can vary this exercise by extending the arms upwards or horizontally
– Repeat for 30 to 60 seconds

Inverted Triceps

– Take hold of the grips with your fingers only.
– Hold the ZWITCH vertically in front of your chest with your thumbs pointing upwards.
– Pull the ZWITCH under tension.
– In one fluid movement straighten your arms down in front of your thighs and at the same time rotate the ZWITCH to a horizontal position.
– Increase the tension at the bottom of the move, your fingers should now be straight and your knuckles facing inwards.
– Reverse the move to return to your original position
– Repeat for 30 to 60 seconds keeping the tension throughout

Chest Press

– Take hold of the grips with the ZWITCH horizontally at shoulder height
– Thumbs pointing towards the body
– Pull the ZWITCH under tension
– Lift the ZWITCH vertically above your head, bringing your elbows together, the grips will rotate to assist you.
– In this position your hands are pulling outwards, whilst you are squeezing your elbows together
– Then reverse to the original position, keeping the tension on the ZWITCH throughout.
– Repeat for 30 to 60 seconds

Power Push

– Take hold of the grips with knuckles on the outside.
– Hold the ZWITCH vertically in front of your core
– Pull the ZWITCH under tension
– Now in a fluid movement extend your arms away for your core in an upward arc, until arms are fully extended and the ZWITCH is at chin height.
– Then reverse the move to the original position, keeping the ZWITCH under tension throughout
– Repeat for 30 to 60 seconds

Bent Over Row

– Take hold of the grips with your fingers only
– Hold the ZWITCH vertically in front of your core with thumbs pointing upwards
– Bend your knees and bend forward at the hip making sure your back is straight, your core is tight and bottom out.
– Pull the ZWITCH under tension
– Now in a fluid movement extend your arms away from your core in a downward movement until the arms are fully extended.
– Then return to the original position, keeping the ZWITCH under tension throughout
– Repeat for 30 to 60 seconds

Roll Out

At the end of your workout your ZWITCH as an ideal post exercise roller to massage your muscles that have worked hard. This will reduce stiffness by releasing muscle tightness and helps to resume normal blood flow and function.

Switch Fitness is a Compact Isometric Training Tool Trusted by Fitness Professionals Globally.

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