The tornado 360 is one of the basic dynamic movements in calisthenics. It consists of making a change of hands that will facilitate the subsequent complete turn. Practice changing hands on a low bar to get used to how the move is performed. The program has some simple strengthening routines that will help you get out of it quickly. 

 **Must know** 

 - The program is designed to be done twice a week, with an extra strengthening routine in case you want to do a third session. 

 - The duration of the routines is between 20 and 45 minutes approximately. 

 - Use intermediate breaks between 1' and 2'30”. 

 - Read the descriptions of the progressions and analyze the videos so that you are able to perform the correct technique. 

 **Requirements** 

 Being able to do at least 5 pull-ups. 

 **Necessary material** 

 Pull-up bar.

Tornado 360

In this phase we will learn to swing on the bar and we will begin to work on our pulling strength, which will help us to have more ease in the 360 tornado.

Bar swing

To start practicing the tornado, we need to learn how to change hands and internalize it so that it comes out without thinking.

Hand switch

To learn how to perform the tornado twist, we'll start with a quarter twist. Please review the directions and technique of the exercise carefully.

Quarter tornado

We are giving more intensity to the movement, getting half a turn. Try to make the fall to the ground controlled and stable.

Half tornado

We are nearing the end of the movement, achieving three quarter turns. Check that you do not do the turn with your arms extended in the air, but that they are close to your chest.

Three-quarter tornado

In this phase we finish the movement, grabbing the bar with both hands. It may be difficult for you to grab it and catch the fall hanging on the bar, it is normal. Make sure that you perform the turn with your arms close to your chest and that you turn even more than necessary, because if the turn is little you won't be able to hold on with both hands.