360 Pull

Recommended external demonstration

Watch 360 Pull

360 Degree Pulls - Front Lever / Back Lever Pulls

Technique

How to perform 360 Pull

1. Take an overhand grip on the rings and hang with straight elbows and legs together.
2. Keep a straight body as you raise the legs and torso through front-lever height toward an inverted hang.
3. Continue lowering the straight body behind the hands, through back-lever height into the German hang.
4. Reverse the motion from the German hang, keeping hips and shoulders moving as one unit rather than pulling into a tuck.
5. Pass back through the inverted hang and control the descent through the front-lever line.
6. Finish in the original hang without adding a kip or bending the elbows.

Programming relevance

Muscles involved

Primary targets: Anterior Deltoid, Latissimus Dorsi, Pectoralis Major Sternocostal Head, Pectoralis Major Clavicular Head.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.