Step 1

• Start by hanging from the bar with arms extended, your hands shoulder-width apart, and a full grip on the bar. • Initiate the kip/swing with your shoulders by alternating between the hollow and arched positions. • Lift feet until both feet make contact with the bar between the hands. • Lower your feet back down behind your body before beginning your next repetition. • You should feel the tension in your core, lats and shoulders.

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