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Also known as: Around the world tucked.

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Technique

  1. Hang from a bar or rings with arms straight.
  2. Bend the knees and bring the legs up towards the chest by rotating the hips towards one side
  3. Lower the legs with control rotating on the other side
  4. Perform the same number of circles in both directions.

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Form tips

  • Try to keep your knees tucked the entire time.
  • Maintain active shoulders ( Shoulder depression).
Logging: Each circle (whichever direction) = one repetition.

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Muscles

Strength

Primary

  • Back
  • Serratus anterior
  • Chest
  • Abs
  • Obliques
  • Pelvis
  • Quadriceps
  • Spine

Secondary

  • Hip adductors
  • Neck
  • Forearms
  • Lower trapezius
  • Serratus anterior
  • Latissimus dorsi
  • Pectoralis minor
  • Rhomboid major
  • Middle trapezius
  • Rectus abdominis
  • External oblique
  • Internal oblique
  • Iliacus
  • Rectus femoris
  • Psoas major
  • Longissimus thoracis
  • Iliocostalis

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Equipment

Rings
Rings
Pullup bar
Pullup bar
Monkey bars
Monkey bars
Hangboard
Hangboard
Doorway or unstable pullup bar
Doorway or unstable pullup bar

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Appears in

Joint movements
Trunkflexionrotation
Shoulderdepressionretraction
Hipflexion
trains stretches

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Progressions

e0jd

Hanging legs circle

Advanced
e0je

Hanging tuck windshield wiper

Advanced

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Regressions

e0ja

Hanging knees to elbows

Intermediate
e119

Tuck pullup

Intermediate
e04t

Hanging leg raises toes-to-hands

Intermediate
e12l

Weighted pullup

Intermediate
e04s

Hanging leg raises

Novice
e1ai

Weighted chinup

Intermediate
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.