The beat swing. It is a basic gymnastics movement. Gymnasts make it look so easy. It is not! The beat swing is the hollow body and arch positions on a bar or rings. It is a push and a pull. Push away from the bar on the arch and a pull on the hollow. Shoulder mobility makes a tremendous difference on how well you swing. When you become proficient in the beat swing you will find that your kipping movements -pull ups, toes to bar or ring, muscle ups and so forth become easier.
The beat swing is great for warming up the shoulders for workouts. Go easy on the first couple of sets until your shoulders warm up. Practicing the beat swing will make all of your movements more proficient. Your shoulders will love you later.