How to do it
Keep your glutes squeezed and your feet together throughout the entire set.
- 1
Grip the special bar with an overhand grip, slightly wider than shoulder-width apart.
- 2
Hang from the bar with your arms fully extended.
- 3
Pull your body up until your chin is over the bar, focusing on using your lats.
- 4
Lower yourself back down to the full hang position with control.
- 5
Repeat for the desired number of repetitions.
Expert tip
Lead with your chest and pull your elbows down towards your hips to fully engage the lats.
Common mistakes
- ✕Kipping with the lower body to build momentum
- ✕Stopping short of full arm extension
- ✕Dropping rapidly from the top position