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Exercise overview
Training details
How to perform it
Step-by-step instructions
- 01Hang from a pull-up bar with an overhand grip, active shoulders, and a tight hollow-body position.
- 02Pull until the chin or upper chest approaches the bar and hold the elbows flexed.
- 03Keeping the trunk rigid, extend the body away from the bar toward a tuck, advanced-tuck, or straight front-lever position.
- 04Pull the body back toward the top-of-pull-up position without kicking or allowing the hips to drop.
- 05Repeat through a range you can control, then lower to a full hang before releasing the bar.
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Variations
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Alternatives
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