Intermediate
Swing and three quarter turn
Biceps - Obliques - Abs - Lats - Forearms

- Perform a swing on the bar.
- As you reach the back, bring your knees to your chest.
- Release the bar and rotate until you are almost completing a 360º turn.
- The turn should start a bit before releasing the bar so you can do it smoothly.
- Do it to the side that comes most naturally to you and land with your legs together, without getting too far away from the bar.
You may also like

Elastic band assisted rings muscle up
Intermediate
Biceps ∙ Triceps ∙ Lats ∙ LowerChest

Single leg front lever negative
Intermediate
Abs ∙ Biceps ∙ Lats

Archer pull ups n rings
Intermediate
Biceps ∙ Lats

Pull ups with hand rotation on rings
Intermediate
Biceps ∙ Lats ∙ Forearms

Scapular retractions with elevation
Beginner
Lats ∙ LowerTrapezius

Tornado swing and three quarter turn
Intermediate
Biceps ∙ Obliques ∙ Abs ∙ Lats ∙ Forearms