I hang standing up when I want to swing the weights! Normally I swing about 7-10lbs. I get my feet alittle more than shoulder width, and swing between the legs(weights don't need to swing too high!).I do this about 5min. Then with the legs at the same width, I lean over and start the weights in a circular motion,I keep in a bent over position with hands on the knees when I do the circular routine.Try to get a rthyme going when you do the circle swing! First clockwise, then counter-clockwise for 5min each way. I do this at the end of my hanging routines, then I go off to the DLD blaster routine and intense stretches. The swinging is a good stretch, as the g-force adds alittle more force and stretch, then the weight on it's own! So be careful if you try this, and start light.
Girthius