The ice cream maker moves you from the top of a pull-up out into a front lever and back again, in one continuous arc. It works the muscles used in both positions, and you can scale it by shortening the lever - tuck, advanced tuck, one leg - or by adding a band for assistance.
It's also one of the most argued-about exercises in calisthenics. Some people call it essential for the front lever, others call it a waste of time. The honest answer is in between: it's a good accessory, it isn't a substitute for the movements it looks like.
Prerequisites
You're ready to start playing with these when you can do:
- 10+ pull-ups
- 3×10 tuck front lever rows with your back parallel to the floor
- A 30-second hollow hold
How to do it
Pull to the top of a pull-up, chest near the bar. From there, lean back and push the bar away while extending your hips, letting your arms straighten as your body rotates out toward horizontal. Reverse it: pull the bar back toward your hips and bend the arms to return to the top of the pull-up.
- Core: hollow bodyA core position where you press your lower back flat, tuck your pelvis, and brace your abs so your body forms a shallow, rigid curve. It's the foundation for planks, hanging leg raises, handstands and levers - if your hollow body is weak, every advanced skill on top of it will be too. from shoulders to feet, held the whole way. This is the part most people underestimate
- Hips: never let them sag or pike - the body travels as one rigid piece
- Legs: squeezed together, glutes and quads flexed
- Bottom position: the lever half should be reached with straight arms, not a bent-arm cheat
See more here:
Video by Simonster Strength
Key tips
- Straight arms in the lever half, or you're training a different movement
- Don't seesaw the hips up - if you can't get out there with a rigid body, shorten the lever
- Hold or pause the lever position on every rep; that's where the value is
- These are an accessory, not a replacement. Holds, raises and pull-ups stay your main work