Instructions:
- 1Start in a dead hang position on a bar with your hands slightly more than shoulder-width apart
- 2Swing your body forwards to generate upward momentum, then as you swing backwards, pull up and simultaneously drive your knees toward your chest
- 3At the height of the pull-up, transition into a dip by rotating your wrists around the bar and pushing your body upwards
- 4Push upwards until your arms are fully extended
- 5Control your descent back to the starting position
Tips:
- Keep your abs and glutes engaged throughout the movement
- Avoiding swinging too much can help you focus on using your muscles to pull up and push your body upwards
- Use your momentum to assist in getting your chest above the bar
- Make sure to warm up your shoulders and wrists before attempting the exercise