Exercises / Intermediate
Tornado swing and quarter turn
- Biceps
- Obliques
- Abs
- Forearms
- Lats
Available on Calisteniapp for iOS and Android.
- Level
- Intermediate
- Muscles
- 5
- Equipment
- Pull up bar
01 / Steps
How to do it
Perform a swing on the bar.
As you reach the back, cross your hands so that one is in supine grip and the other in prone grip, this will start a rotation.
When you are back in front of the bar, pull a bit with your arms and let go of the bar. Doing a quarter turn (90°) and falling with your legs together.
02 / Muscles
Muscles worked
Biceps
Obliques
Abs
Forearms
Lats
03 / Skills
What it trains
How demanding this exercise is for each physical ability.
- Strength15
- Explosivity35
- Technique40
- Cardio15
- Mobility30
You may also like
Variations and exercises that train similar muscles.
BeginnerPlank
Abs
BeginnerWrist extension stretch with rotation
Lower Chest ∙ Forearms ∙ Triceps
IntermediateAustralian pull-ups with false grip
Biceps ∙ Forearms
IntermediateNegative straddle flag
Biceps ∙ Triceps ∙ Anterior Deltoid
IntermediateWindshield wipers
Abs ∙ Obliques ∙ Hip Flexors
IntermediatePlanche lean push-ups
Triceps ∙ Anterior Deltoid ∙ Abs