Intermediate
Tornado swing and three quarter turn
Biceps - Obliques - Abs - Lats - Forearms
- Perform a swing on the bar.
- When 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 with your arms and give three quarters of a turn (270º), falling to the ground with your legs together.
You may also like
Shoulder shake
Beginner
AnteriorDeltoid ∙ ExternalRotators ∙ Lats ∙ RearDeltoid ∙ UpperChest ∙ UpperTrapezius ∙ LowerTrapezius ∙ SideDeltoid
Pike lifts
Intermediate
Abs ∙ HipFlexors
Tucked hollow body hold
Beginner
Abs
Advanced L-sit on parallel bars
Intermediate
Abs ∙ Triceps ∙ HipFlexors ∙ RearDeltoid ∙ LowerChest
Australian pull ups at home with chairs
Beginner
Biceps ∙ ExternalRotators ∙ LowerTrapezius ∙ RearDeltoid
One arm Australian pull-ups
Intermediate
Biceps ∙ Lats ∙ LowerTrapezius ∙ RearDeltoid ∙ ExternalRotators