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Also known as: One-leg 360 degrees pull.

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Technique

  1. Keep your arms straight and your body straight at all times, with one leg straight and one leg tuck to your chest.
  2. From a hanging position, lift the body into one-leg front lever, then into inverted hang, and on to one-leg back lever and German hang.
  3. Then reverse the motion.
  4. The primary muscles work equally regardless of which leg you extend, so it is not necessary to count the exercise as unilateral: it is enough to alternate the legs with each set or repetition.

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Muscles

Strength

Primary

  • Back
  • Chest
  • Rotator cuff
  • Shoulders
  • Triceps

Secondary

  • Biceps
  • Serratus anterior
Flexibility

Secondary

  • Shoulders
  • Chest
  • Biceps
  • Latissimus dorsi
  • Teres major
  • Teres minor
  • Posterior deltoid
  • Middle trapezius
  • Rhomboid major
  • Triceps brachii (long head)
  • Anterior deltoid
  • Pectoralis major (clavicular head)
  • Pectoralis major (sternal head)
  • Lower trapezius
  • Serratus anterior

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Equipment

Rings
Rings

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Appears in

Calisthenics skills

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Progressions

e013

360 pull

Herculean

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Regressions

e03l

One-leg front lever

Advanced
e03z

One-leg back lever

Advanced
w00g

Dip back lever

Advanced
e14f

Weighted rings dip

Advanced
e08l

Rings dip

Intermediate
e14g

Band-assisted rings dip

Intermediate
e0cs

Tuck skin-the-cat

Intermediate
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