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 body 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