Intermediate
Swing and half turn
Biceps - Obliques - Abs - Forearms - Lats

- Perform a bar swing.
- As you come to the back, bring your knees to your chest.
- Release the bar and rotate until you are facing away from it.
- The rotation should begin a bit before releasing the bar to make it smooth.
- Do it towards the side that comes more naturally to you and land with your legs together, without getting too far away from the bar.
You may also like

Leg assisted front lever pull-ups on parallel bars
Intermediate
Biceps ∙ Abs ∙ Lats

Rubber band assisted explosive pull up
Beginner
Biceps ∙ Lats

Kettlebell ballistic row
Intermediate
Quadriceps ∙ Biceps ∙ Lats ∙ LowerTrapezius

Crossed mountain climbers
Beginner
Abs ∙ HipFlexors ∙ Obliques

Kettlebell high pull
Beginner
Quadriceps ∙ Biceps ∙ UpperTrapezius ∙ Glutes ∙ Hamstrings

Kettlebell russian twists
Intermediate
Abs ∙ Obliques