Exercises / Intermediate
180º side vault
- Triceps
- Anterior Deltoid
- Lower Chest
- Biceps
- Lats
- Hip Flexors
- Abs
Available on Calisteniapp for iOS and Android.
- Level
- Intermediate
- Muscles
- 7
- Equipment
- Pull up bar
01 / Steps
How to do it
In a pull-up position.
Perform a swing.
Lift your hips and pass over the bar, rotating 180 degrees and falling on the other side.
Use the strength of your shoulders to lift yourself up enough so that you don't have any trouble passing your legs.
02 / Muscles
Muscles worked
Triceps
Anterior Deltoid
Lower Chest
Biceps
Lats
Hip Flexors
Abs
03 / Skills
What it trains
How demanding this exercise is for each physical ability.
- Strength25
- Explosivity45
- Technique45
- Cardio20
- Mobility45
You may also like
Variations and exercises that train similar muscles.
IntermediateNo-dip muscle up
Biceps ∙ Lats
IntermediateL back lever to inverted hang on rings
Triceps ∙ Lumbar ∙ Anterior Deltoid
IntermediateOne arm tucked front lever
Biceps ∙ Obliques ∙ Lats
IntermediateDouble stride with burpee and muscle up
Biceps ∙ Triceps ∙ Abs
IntermediateTucked back lever to inverted hang on rings
Triceps ∙ Anterior Deltoid ∙ Upper Chest
IntermediateDouble lunge with burpee and pull-ups
Biceps ∙ Abs ∙ Calves