1 - Hang from a pull-up bar with a slightly wider than shoulder-width overhand grip, arms fully extended and body in a hollow body position.
2 - Initiate a powerful kipping motion or strict pull by driving your elbows down and back aggressively, pulling your chest up toward the bar.
3 - As your chest reaches bar height, transition by rotating your wrists and shooting your elbows forward and upward over the bar in one fluid movement.
4 - Press through your palms to push your torso upward, extending your arms fully above the bar into a support position.
5 - Hold the top position briefly with arms locked out, body upright, and shoulders stable over the bar.
6 - Lower yourself in a controlled manner back to a dead hang by reversing the movement through the transition point.
7 - Repeat for the desired number of repetitions, maintaining control throughout each rep.
