Gorilla Pullup

Hands in pullup grip (pronated), pull the chin over the bar, while also pulling the knees to the chest. This exercise can be done repetitively, or used as an isometric exercise where we hold the chin over the bar, and knees to the chest for a period of time.

Ice Cream Maker

This exercise develops lat strength for muscle-ups, pullovers and front levers.

Starting in a pullup or chin over bar position, press the bar away, leaning the shoulders back as the toes rise. It is critical to keep a tight hollow position, so that the hips to not pike while performaing the movement. If piking is happening regress the movement to the Gorilla Flatback.