Exercises / Beginner
180º
- Forearms
- Biceps
- Lats
Available on Calisteniapp for iOS and Android.
- Level
- Beginner
- Muscles
- 3
- Equipment
- Pull up bar
01 / Steps
How to do it
Hang from a bar and perform a swing.
Once your entire body has passed to the other side, use a hip rotation to help you turn around and switch directions.
Quickly switch your hand grip during the process, when learning you can make the hand switch sequentially.
02 / Muscles
Muscles worked
Forearms
Biceps
Lats
03 / Skills
What it trains
How demanding this exercise is for each physical ability.
- Strength10
- Explosivity20
- Technique20
- Cardio10
- Mobility20
Sessions
Sessions with this exercise
Calisteniapp workouts that include this movement.
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Variations and exercises that train similar muscles.
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IntermediateAbdominal wheel with supported knees
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IntermediateArcher pull-ups n rings
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IntermediateNeutral explosive pull-ups
Biceps ∙ Lats