How to do it
Drive your elbows forcefully down and back to power the initial pull.
- 1
Hang from a special bar with a false grip (wrists over the bar).
- 2
Pull your body up with a strong pull-up motion.
- 3
As you reach the top of the pull-up, transition into a dip by rolling your chest over the bar.
- 4
Press your body up until your arms are straight.
- 5
Lower yourself back down with control and repeat.
Expert tip
Transition smoothly from the pull-up to the dip by focusing on a strong 'snap' of the hips and a rapid turnover of the wrists.
Common mistakes
- ✕Kipping hard with bent knees in the pull
- ✕Stopping the pull below the lower chest
- ✕Failing to lock out elbows at the top