Tutorials
Crawling
QM Obscure
Lesson Level : 2
180 Sweep
QM 2
lesson
2m 4s
Video Details

The 180 sweep is introduced as a dynamic movement exercise that combines elements of flexibility and rotational movement. The approach begins by crouching down and utilizing the legs to create a sweeping motion. One leg is brought out to the side, while the hands are positioned in front for balance. The key aspect of this exercise is the rotation of the body, particularly focusing on shifting weight from one leg to the other, which involves practicing both backward and forward movements.

As the execution progresses, individuals are instructed to lean into the movement by rotating backward first, shifting weight appropriately before transitioning to the other foot. This back-and-forth sweeping motion emphasizes not only balance and coordination but also engages core strength and stability. After practicing this backward rotation, the focus shifts to forward rotation, where the leg moves across the body to enhance mobility and flexibility in the hips and lower body.

The 180 sweep serves as an excellent warm-up exercise since it targets the hip flexors and engages the torso. This movement promotes core engagement and helps develop the ability to raise the leg while executing the sweeping motion. It's a fun and effective way to prepare the body for more rigorous activities, ensuring the key muscles are activated and ready for action.

Key Points:

  1. The 180 sweep is a dynamic movement that involves crouching, sweeping leg motions, and shifting weight between legs.
  2. The exercise can be performed in both backward and forward directions, enhancing balance, coordination, and flexibility.
  3. It is ideal as a warm-up routine, engaging core muscles and hip flexors while promoting mobility and stability.
Note: This video summary is generated by AI from the video transcript and may not always be accurate.
The Lesson

This movement is similar to a side-monkey movement with a 180 sweep included. Demonstrate ten sweeps in front of you and ten behind you.

Repeat once forwards, once backwards.

Hands should be flat. Legs should be straight when not the pivot foot.

Your hips must not be higher than your knee.

(Forwards) Example to the right:

  • Start in a crouch position.
  • Extend you left leg straight out to the side with all weight on your right foot.
  • Lift the left leg and pivot forwards on the right foot.
  • You can use your hands in front of you to stabilise.
  • Rotate 180 degrees on the right foot keeping the left leg straight.
  • Drop the left foot once travelled the 180 degrees.
  • Shift your body-weight across to the left foot and make it the pivot foot.
  • Repeat the process on left foot.
Challenge Details
Guidelines to successfully accomplish the challenge.
height.
Must be more than x1 times the height of a Knee-Height
+ / -
You can use anything that is more than specified.
Multiplier
x1 times the specified amount.
Details
Hips must not be higher than knee.
distance.
Must be more than x10 times the distance of a Foot-Step (toe-to-heel)
+ / -
You can use any distance that is more than specified.
Multiplier
x10 times the specified amount.
Details
Ten sweeps forwards, ten sweeps backwards. (20 in total)
sides.
You must complete and demonstrate on Forwards and Backwards
Details
Must perform both forwards and backwards pivots.
repetitions.
You must complete 3 repetitions
+ / -
You can repeat more than specified.
Details
Ten repetitions going forwards, ten backwards (20 in total).
hands.
The hands must be Flat hands
Details
The hands should be in a flat position, with the full palm touching. No steepled fingers or thumb tucked behind, raising the palm.
orientation.
Your orientation must be Finish facing the opposite of takeoff.
Details
Finish each pivot facing the opposite direction as your starting direction.
Transcript
																									

														
5.68

														
the 180 sweep is another qm type

													

																									

														
10.16

														
movement so the idea here is we're going

													

																									

														
13.679

														
to crouch down and I'm going to bring

													

																									

														
16.48

														
one leg out so to the uh to straight to

													

																									

														
20.439

														
the side I can use my hands out in front

													

																									

														
22.8

														
of me and the idea is to rotate the

													

																									

														
26.599

														
front leg that I'm resting on my weight

													

																									

														
28.4

														
on the back leg there's not any weight

													

																									

														
31.039

														
on it but I'm going to rotate this

													

																									

														
34.079

														
backwards so this is the first way of

													

																									

														
36

														
doing this so you rotate backwards and

													

																									

														
38.719

														
then from here I shift my weight over

													

																									

														
42.16

														
and then I repeat with the other foot so

													

																									

														
45.48

														
shift your

													

																									

														
47.6

														
weight

													

																									

														
49.199

														
rotate shift your weight okay go back

													

																									

														
52.359

														
the other way there turn and come back

													

																									

														
56.879

														
turn and turn okay so this is the first

													

																									

														
61.199

														
way of doing the 180 turn uh and sweep

													

																									

														
66.2

														
the other way is to rotate forwards

													

																									

														
70.28

														
rather than backwards so same position

													

																									

														
72.96

														
we start off nice and low leg out but

													

																									

														
76.32

														
the leg comes

													

																									

														
78

														
forwards here we switch

													

																									

														
81.84

														
over

													

																									

														
83.439

														
here and across okay

													

																									

														
87.479

														
forwards and across we can go back

													

																									

														
91.24

														
here

													

																									

														
92.799

														
forwards here forwards all right so

													

																									

														
97.64

														
again this is the 180 sweep either

													

																									

														
100.24

														
forwards or backwards fun little

													

																									

														
102.439

														
movement gets those hip flexors working

													

																									

														
105.119

														
gets the TL working as well being able

													

																									

														
107.88

														
to raise your leg up and hold that

													

																									

														
109.719

														
position off the ground while you sweep

													

																									

														
112.799

														
uh yeah great for warm up uh you're

													

																									

														
115.36

														
really going to feel it
Subtitles (SRT) 
1
00:00:05,000 --> 00:00:12,000
the 180 sweep is another qm type

2
00:00:10,000 --> 00:00:16,000
movement so the idea here is we're going

3
00:00:13,000 --> 00:00:19,000
to crouch down and I'm going to bring

4
00:00:16,000 --> 00:00:22,000
one leg out so to the uh to straight to

5
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the side I can use my hands out in front

6
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of me and the idea is to rotate the

7
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front leg that I'm resting on my weight

8
00:00:28,000 --> 00:00:33,000
on the back leg there's not any weight

9
00:00:31,000 --> 00:00:35,000
on it but I'm going to rotate this

10
00:00:34,000 --> 00:00:38,000
backwards so this is the first way of

11
00:00:36,000 --> 00:00:42,000
doing this so you rotate backwards and

12
00:00:38,000 --> 00:00:44,000
then from here I shift my weight over

13
00:00:42,000 --> 00:00:47,000
and then I repeat with the other foot so

14
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shift your

15
00:00:47,000 --> 00:00:51,000
weight

16
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rotate shift your weight okay go back

17
00:00:52,000 --> 00:01:00,000
the other way there turn and come back

18
00:00:56,000 --> 00:01:05,000
turn and turn okay so this is the first

19
00:00:61,000 --> 00:01:10,000
way of doing the 180 turn uh and sweep

20
00:00:66,000 --> 00:01:12,000
the other way is to rotate forwards

21
00:00:70,000 --> 00:01:16,000
rather than backwards so same position

22
00:00:72,000 --> 00:01:17,000
we start off nice and low leg out but

23
00:00:76,000 --> 00:01:21,000
the leg comes

24
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forwards here we switch

25
00:00:81,000 --> 00:01:26,000
over

26
00:00:83,000 --> 00:01:30,000
here and across okay

27
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forwards and across we can go back

28
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here

29
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forwards here forwards all right so

30
00:00:97,000 --> 00:01:41,000
again this is the 180 sweep either

31
00:00:100,000 --> 00:01:44,000
forwards or backwards fun little

32
00:00:102,000 --> 00:01:47,000
movement gets those hip flexors working

33
00:00:105,000 --> 00:01:49,000
gets the TL working as well being able

34
00:00:107,000 --> 00:01:51,000
to raise your leg up and hold that

35
00:00:109,000 --> 00:01:54,000
position off the ground while you sweep

36
00:00:112,000 --> 00:01:58,000
uh yeah great for warm up uh you're

37
00:00:115,000 --> 00:01:58,000
really going to feel it