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Exercise overview
Training details
How to perform it
Step-by-step instructions
- 01Hang from the bar with a secure grip, active shoulders, and enough clear space for an explosive pull.
- 02Brace your trunk and pull powerfully so your chest rises well above normal pull-up height.
- 03Release the bar only when you have sufficient upward momentum and clap your hands quickly in front of you.
- 04Regrip the bar with both hands at the same time and absorb the catch through engaged shoulders and bent elbows.
- 05Lower under control to a stable hang and reset fully before attempting another repetition.
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Variations
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