360 Pull
Complete a full rotation from dead hang front levering through to candle and continuing through to back lever and finally ending in German hang, and reverse.
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.
Prerequisites
- Comfortable skin the cat
- German hang flexibility
- Strong pulling ability
- Healthy shoulders
- Ring experience
Common mistakes
-
Using excessive momentum
Control the movement
-
Poor shoulder position
Maintain engagement
-
Rushing progression
Build range gradually
-
Ignoring discomfort
Respect shoulder limits
-
Uneven rotation
Smooth throughout
360 Pull Video Demonstration
Learn This Skill In These Classes
Related Skills
Foundation
Dead Hang
Build grip strength and shoulder health with this fundamental hanging exercise. The foundation for all pulling movements.
Foundation
Shoulder Conditioning
Build bulletproof shoulders with targeted strengthening exercises. Essential for injury prevention and advanced skill development.
Foundation
Ring Support Hold
Build stability on unstable rings. This fundamental position develops the strength and control for advanced ring work.
Common questions about 360 Pull
How long does it take to learn 360 Pull?
Most people need 6-12 months of consistent, coached practice. That assumes you can already meet the prerequisites below — starting without them is the single biggest reason progress stalls.
What do you need before starting 360 Pull?
Build these first: Comfortable skin the cat,German hang flexibility,Strong pulling ability,Healthy shoulders,Ring experience. Each one removes a specific limitation, so working on them is not a detour — it is the fastest route to the skill.
What are the most common 360 Pull mistakes?
- Using excessive momentum — Control the movement
- Poor shoulder position — Maintain engagement
- Rushing progression — Build range gradually
- Ignoring discomfort — Respect shoulder limits
- Uneven rotation — Smooth throughout