Tornado swing and quarter turn
Biceps - Obliques - Abs - Forearms - Lats
- 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.
You may also like
Muscle up with grip change
Biceps ∙ Triceps ∙ Lats ∙ LowerChest
Push-ups with rotation on rings
Triceps ∙ Abs ∙ ExternalRotators ∙ LowerChest
Wrist stretching
Forearms
Windshield wiper on the ground
Abs ∙ Obliques
Shoulder extension
Lats ∙ LowerChest ∙ UpperChest
Assisted hefesto on ground without support
Biceps ∙ Triceps ∙ AnteriorDeltoid ∙ LowerChest ∙ Forearms