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Ice Scream maker
Master the transition between pull-up strength and core stability with this dynamic horizontal-to-vertical bodyweight move.
How to perform.
Follow the sequence — setup is half the lift.
Grip a pull-up bar with an overhand, shoulder-width grip and hang with your arms fully extended.
Pull your body upward until your chin is level with the bar, maintaining a tight core and straight legs.
While holding the top position, lean your torso back and simultaneously push the bar away from you to move your body into a horizontal plane.
Straighten your arms as you lower your body into a position parallel to the floor, similar to a front lever.
Pull yourself back up to the peak of the pull-up position by engaging your lats and biceps.
Lower your body back down to the initial dead hang in a controlled manner to complete one repetition.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Allowing the hips to sag or the back to arch during the horizontal transition
- Using momentum or swinging to kick the legs up rather than using lat strength
- Failing to maintain a full range of motion during the vertical pull phase
- Dropping too quickly from the horizontal position instead of controlling the eccentric descent
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.