The 360 pull involves a complete rotation on rings—from dead hang, through inverted hang, into German hang, and pulling back through to the starting position. This dynamic movement combines the flexibility demands of skin the cat with the pulling strength to complete the full circle. The exercise builds exceptional shoulder mobility and strength through extreme ranges of motion.

At Beyond Movement, we approach 360 pulls as an advanced progression from skin the cat, only introducing them once students demonstrate excellent shoulder flexibility and control. The movement requires careful progression to avoid shoulder strain, beginning with assisted pulls from German hang before attempting full rotations. We emphasize control throughout the movement rather than momentum-based swinging.

Mastery of 360 pulls creates unique adaptations in shoulder function. The combination of mobility and strength through extreme ranges builds resilient shoulders capable of handling unusual positions safely. The dynamic nature provides variety in ring training while the strength demands ensure continued progression. Athletes appreciate the functional shoulder development that transfers to sport-specific movements.