Kipping Toes to bar
Main muscle: Abs
Other muscles: Forearm
Equipment: pull up bar
Mechanics type: compound
Fitness level: beginner
Category: Cross-training

Step by step

  1. Hands just outside shoulder-width
  2. Full grip to the bar
  3. Start hanging arms extended
  4. Initiate swing with shoulders
  5. Alternate between arched and hollow positions
  6. Lift feet towards bar while in hollow position
  7. At the same time, push down on the bar with straight arms
  8. Both feet contact the bar between hands