360 Pull

Technique

How to perform 360 Pull

1. Hang from a sturdy pull‑up rings with an overhand grip, arms fully extended, legs together, and shoulders actively depressed to set a solid dead‑hang starting position.
2. Engage your core and glutes, then exhale as you initiate a smooth, straight‑body pull by driving your hips forward and pulling your torso slightly back, keeping your elbows locked and body rigid.
3. Continue the controlled arc as your feet rise overhead; pass through the front‑lever line, through the inverted hang, down through the back lever line, and keep rotating until your body reaches a straight‑body German hang (shoulders fully extended) without pausing or bending the arms.
4. From the German hang, inhale and engage your lats to reverse the motion, pulling your hips upward and forward while maintaining a rigid hollow body and straight elbows.
5. Pass smoothly back through the back-lever, inverted hang and then front‑lever position, controlling momentum, and lower your legs until you return to the original dead‑hang with shoulders still active.
6. Repeat the 360‑degree pull for the prescribed repetitions, focusing on continuous tension, smooth tempo, and strict shoulder engagement throughout the full circular arc.

Recommended external demonstration

Watch 360 Pull

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, Teres Major.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.