Intermediate
Strict pullover
Abs - Biceps - Lats - Lower chest - Triceps - Hip flexors
- On a high bar.
- Hang completely and lift your feet to bring them over the bar.
- As you pull hard with your arms, place your hip against the bar and rotate to achieve a handstand position.
Routines
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From pike to planche lean
Intermediate
Serratus ∙ UpperChest ∙ Triceps ∙ UpperTrapezius ∙ AnteriorDeltoid
Flag grip familiarization
Beginner
Obliques ∙ AnteriorDeltoid ∙ Biceps ∙ Lats ∙ UpperChest ∙ UpperTrapezius ∙ Triceps
Olympic muscle up
Intermediate
Triceps ∙ Abs ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ Biceps
Pelicans on rings
Advanced
Biceps ∙ Triceps ∙ AnteriorDeltoid ∙ LowerChest
Front lever to muscle up on rings
Advanced
Triceps ∙ Biceps ∙ Abs ∙ AnteriorDeltoid ∙ Forearms ∙ Lats ∙ LowerChest
Double pull-ups
Advanced
Biceps ∙ Lats ∙ LowerTrapezius ∙ RearDeltoid
