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Technique

  1. While hanging from one arm on a ring or bar, lift your legs into a pike position.
  2. Rotate your body laterally until your hips touch your supporting arm.
  3. Hold the position with your body folded sideways.

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Form tips

  • Keep your shoulders active and your core tight to prevent unwanted rotation.
  • Keep your legs together and straight in the final position.
Logging: Work each side for the time indicated.

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Muscles

Strength

Primary

  • Biceps
  • Forearms
  • Back
  • Serratus anterior
  • Chest
  • Biceps brachii (short head)
  • Brachialis
  • Brachioradialis
  • Lower trapezius
  • Serratus anterior
  • Latissimus dorsi
  • Pectoralis minor
  • Rhomboid major
  • Middle trapezius
  • Teres major

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Equipment

Rings
Rings
Pullup bar
Pullup bar
Monkey bars
Monkey bars

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Appears in

Joint movements
Elbowflexion
Shoulderdepressionretraction
trains stretches
e0sy

Wrist-grab one-arm pullup

Intermediate
e11y

Inverted straddle

Novice
e00m

One-arm bent-arm hang

Advanced
e0uf

Back lever lean

Intermediate
e0ue

Front lever lean

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.