Pull
Ice Cream Makers
Elite
Level 85/100
Ice cream makers are a rings exercise combining a pull with a front-lever position. From a hang you pull into a front lever (body horizontal, chest facing up) then lower back to the hang. Named for the motion resembling scooping ice cream.
LevelAdvanced
Sets3-4 × 3-6 reps
Rest3 min
EquipmentPull-up bar, Rings
Combined demand
Requires pull-up strength and front-lever-specific strength at once—lats, teres major, biceps, and core under an extraordinarily demanding load and angle.
Execution
From a rings or bar hang, bend the elbows and initiate the pull. Simultaneously bring the feet forward and up. Goal: when fully pulled, the body is in a front lever (horizontal). Hold 1-2 seconds and lower with control along the same path.
Progression
Start with tuck front lever at the top. Gradually extend the legs to advanced tuck and finally full front lever.
Prerequisite
Solid advanced tuck front lever hold (15+ seconds).
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