Geinger
A release move with a back flip over the bar, recatching it. Elite gymnastics skill.
Short answer
Geinger: an elite-level bodyweight exercise for the full upper body and core. You need a pull-up bar. A typical target: 1-2 reps.
Benefits
Step-by-Step Guide
Follow these steps for perfect form
Giant swing or kip.
Release at peak.
Back flip over bar.
Recatch in hang.
Pro Tips
Common Mistakes
Target Muscles
What muscles does the geinger work?
A release and re-catch performed with a half twist, so it combines the explosive lat and core work of a high swing with the spatial awareness of a rotation. The grip must release and reclose precisely. The shoulders take a substantial catch load, and the core drives both the swing and the twist. Everything about it is coordination on top of an already high base of hanging strength.
Primary Muscles
Secondary Muscles
How to train it
One to two reps per session, treated as maximal skill attempts. Prerequisites include reliable laches, bar spins and explosive pull-ups. Build it in stages: swing, then release without twist, then partial twist, then full. Always over matting, always with a spotter, and always fresh - fatigue is what turns a missed catch into a fall.
If you are stuck
Attempting it too soon is the fault, and given the fall risk it is the one that matters most; the prerequisite skills exist for a reason. Poor timing on the release means the twist starts too early or too late and the hands arrive in the wrong place. Insufficient height leaves no time to complete the rotation - build the swing and the explosive pull before adding the twist.
Progressions
Level up your training
Geinger questions
What is a geinger (540)?
A geinger is a 540-degree spin on the bar - one and a half full rotations. You release, spin 540 degrees, and catch the bar facing the opposite direction from where you started.
How does geinger differ from 360?
Geinger adds an extra 180 degrees of rotation. This requires more air time, faster spin, and catching the bar from a different angle. Master 360s completely first.
What are the prerequisites for geinger?
You need consistent 360 pull-ups with plenty of air time to spare. You should be comfortable with various release moves and have excellent bar catching ability.
Related Exercises
More Skills exercises
Skin the Cat
A shoulder mobility and strength movement where you rotate through a full circle on the bar or rings.
Bar Muscle-Up
The classic muscle-up on a straight bar. Explosive pull transitioning to a dip above the bar.
Ring Muscle-Up
A muscle-up performed on gymnastic rings. Requires different technique than bar muscle-up.
Ready to Practice Geinger?
Find a calisthenics park with pull-up bar near you and start training.