180º

Forearms - Biceps - Lats

180º

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.

Sessions

Monkey Freestyle Basics

Intermediate

Glutes ∙ Quadriceps ∙ Hamstrings ∙ Calves ∙ Upper Chest ∙ Lower Chest

You may also like

Shoulder assisted one arm front lever

Shoulder assisted one arm front lever

Biceps ∙ Obliques ∙ Abs ∙ Lats

False grip hang with stretched arms

False grip hang with stretched arms

Forearms

Assisted rings muscle up transition

Assisted rings muscle up transition

Biceps ∙ Triceps ∙ Lats ∙ UpperChest

Australian archer pull-ups

Australian archer pull-ups

Biceps ∙ Lats ∙ LowerTrapezius ∙ RearDeltoid ∙ ExternalRotators

One arm front lever warm-up

One arm front lever warm-up

Biceps ∙ Lats ∙ LowerTrapezius

Forearms dips

Forearms dips

Lats