Muscle groups

Back, Core, Shoulders, Forearm


With a grip well outside shoulder width, hang freely from an overhead bar as you would doing a pull-up. This will be your starting position.

Instead of pulling your knees directly up, go in a counter-clockwise direction with your knees holding in 90 degree position.

Continue in a circular motion until you are back to the center, reaching full leg extension.

Complete for the designated number of reps in the same counter-clockwise motion. Because of the asymmetrical motion you'll repeat the move for the same number of reps going in a clockwise direction as well.

Movement Group


Required Equipment


Progressions And Regressions