Pull
Pull
Hefesto
Elite
Level 100/100
The hefesto (Hefestus) is perhaps the most extraordinary pulling skill in calisthenics. From a bar or rings hang you raise the body with the arms going OUT and BACK, bending the elbows opposite a normal pull-up, until you are above the bar with arms extended. It combines extreme eccentric pulling and exceptional forearm strength.
LevelAbsolute elite
Sets3 × 1-3 reps
Rest4-5 min
EquipmentPull-up bar, Rings
Why it is so hard
Requires extraordinary biceps strength (working at their longest range), rear delts, forearms, and elbow tendons—plus specific shoulder flexibility that takes months to develop.
Execution
From the hang, bend the elbows out and back (opposite a pull-up), as if driving the elbows toward the ceiling. Raise the body by pressing the hands down and out. Finish above the bar with arms fully extended.
Progression
Hefesto negatives (slow lower from the top) → partial hefesto → full hefesto.
Note
A full hefesto is reachable only for a small percentage of elite athletes with highly specific training.
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