Pullup 360 (Pullup to skin-the-cat)

Muscles

• Biceps brachii (short head)
• Brachialis
• Brachioradialis
• Lower trapezius
• Serratus anterior
• Latissimus dorsi
• Pectoralis minor
• Rhomboid major
• Middle trapezius
• Teres major
• Teres minor
• Posterior deltoid
• Triceps brachii (long head)
• Anterior deltoid
• Pectoralis major (clavicular head)
• Iliacus
• Rectus femoris
• Psoas major
• Rectus abdominis
• External oblique
• Internal oblique
• Pectoralis major (sternal head)

Technique

1. From a hanging position, perform a Pullup , then perform a Pike skin-the-cat lifting the straight legs up and back until you reach the German hang
2. Reverse the full sequence back to the starting hang.

Form tips

1. Keep the motion fluid and controlled through each position.
2. Keep your arms straight where required in each held position.

Risks

1. This is an advanced movement; ensure you have solid holds of each individual position before attempting the full sequence.
2. The german hang places significant stress on the shoulders; ease into it carefully.

Similar Exercises

• Tuck skin-the-cat
• Dip back lever
• Rings dip
• Weighted dip
• One-leg 360 pull

Equipment

• Inversion high hanging device