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Also known as: Tuck 360 pull.

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Technique

  1. Hang from a bar or rings and tuck your knees to your chest.
  2. Rotate your body backward between your arms until your feet point toward the ground.
  3. Reverse the motion with control to return to the starting tuck hang.

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Form tips

  • Move slowly through the transition to protect your shoulders.

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Muscles

Strength

Primary

  • Back
  • Chest
  • Rotator cuff
  • Shoulders
  • Triceps
  • Serratus anterior

Secondary

  • Biceps
  • Forearms
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
  • Pectoralis minor

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Equipment

Rings
Rings
Pullup bar
Pullup bar
Monkey bars
Monkey bars

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Appears in

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Progressions

e07s

Pike skin-the-cat

Intermediate
e0cf

Tuck back lever

Intermediate
e0cj

Tuck front lever

Intermediate

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Regressions

e03x

German hang

Novice
w00f

Pullup 360

Intermediate
w00g

Dip back lever

Advanced
e14g

Band-assisted rings dip

Intermediate
e14d

Jackknife rings dip

Intermediate
e0qa

One-leg 360 pull

Elite
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