How to do it
Squeeze your glutes to keep your body in a straight line.
- 1
Loop a band over the special bar and place your knees into the loop.
- 2
Grip the bar with palms facing you, slightly wider than shoulder-width.
- 3
Start from a dead hang with arms fully extended.
- 4
Pull yourself up until your chin is over the bar, keeping your core engaged.
- 5
Lower yourself back down with control to the starting position.
- 6
Repeat for the desired number of repetitions.
Expert tip
Ensure that you are pulling with your back muscles by leading with your chest and keeping your shoulders down and back.
Common mistakes
- ✕Kipping with the legs to gain momentum
- ✕Chin stopping short of the bar
- ✕Dropping rapidly from the top position