Tuck Ice Cream Maker

Technique

How to perform Tuck Ice Cream Maker

1. Hang from a pull-up bar with a shoulder‑width overhand grip, arms straight, shoulders depressed, and knees tucked tightly to your chest.
2. Engage your core and lats - this is your tuck front‑lever starting position, body parallel to the floor.
3. Exhale as you initiate the “ice‑cream maker” pull: bend your elbows and drive your chest upward toward (or just above) the bar while simultaneously letting your hips drop beneath the bar, keeping your knees tucked and spine hollow.
4. Pause briefly when your chin clears the bar and your hips are roughly vertical under your shoulders, maintaining tight abs and straight wrists.
5. Inhale as you reverse the motion - extend your elbows while scooping your hips back upward, rotating up to return to the horizontal tuck front‑lever position with arms straight.
6. Repeat this smooth rocking sequence for the recommended number of repetitions, focusing on continuous tension in your lats and core while preventing momentum or leg swing.

Recommended external demonstration

Watch Tuck Ice Cream Maker

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, Rhomboid Major, Teres Major, Trapezius.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.