Tornado swing and switch
Biceps - Forearms - Abs - Lats
- Perform a swing on the bar.
- When you get to 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, let go and place both hands in prone grip again.
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AnteriorDeltoid ∙ ExternalRotators ∙ Lats ∙ RearDeltoid ∙ UpperChest ∙ UpperTrapezius ∙ LowerTrapezius ∙ SideDeltoid
Kettlebell deadlift
Lumbar ∙ Glutes ∙ Hamstrings ∙ Lats ∙ Quadriceps
Swing and quarter turn
Biceps ∙ Obliques ∙ Abs ∙ Forearms ∙ Lats
Shoulder and scapula rotations
AnteriorDeltoid ∙ ExternalRotators ∙ Lats ∙ LowerTrapezius ∙ LowerChest ∙ UpperChest ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ UpperTrapezius
Isometric supine pull-ups
Biceps ∙ Lats
Shoulder-assisted one arm pull-ups
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