Kipping Chest-To-Bar PullUp
Main muscle: Lats
Other muscles: Biceps
Equipment: pull up bar
Fitness level: expert
Category: Cross-training

Step by step

  1. Hands just outside shoulder width
  2. Full grip on the bar
  3. Start hanging with arms extended
  4. Initiate swing with shoulders
  5. Alternate between arched and hollow positions
  6. Drive hips towards the bar while in the hollow position
  7. At the same time, push down on the bar with straight arms
  8. Rapidly extend hips, then pull with arms
  9. Pull until chest cintacts bar below collarbone
  10. Chest stays up with the eyes forward