Ice Cream Maker

oec:ice-cream-maker

An advanced calisthenics exercise transitioning repeatedly between the top position of a pull-up and a horizontal front lever.

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Also called: Front Lever Ice Cream Maker, Pull-Up Ice Cream Maker

How to do it

Hang from a pull-up bar with an overhand, shoulder-width grip.
Pull yourself up into the top position of a pull-up with your chin over the bar and core fully braced.

Maintain a rigid, straight bodyline from shoulders to feet by squeezing your glutes and abs.
Push the bar forward and extend your elbows to lower your torso backward until your body reaches a horizontal front lever position.
Pause momentarily parallel to the floor with arms nearly straight.
Pull through your lats and bend your elbows to return smoothly to the top of the pull-up position.

Inhale as you lower your body into the horizontal lever position, and exhale forcefully as you pull back up.

Bending at the hips (piking) during the transition.: Squeeze the glutes and core to maintain a completely straight line from shoulders to ankles.
Dropping the hips below horizontal in the lever.: Engage the lats aggressively to hold the torso level with the ground before pulling back up.

Ensure adequate baseline strength in both full pull-ups and front lever holds before attempting dynamic transitions.

This record: CC-BY-SA-4.0.