1 - Stand beneath a pull-up bar and reach up to grip it with both hands, using a slightly wider than shoulder-width overhand grip (palms facing away from you).
2 - Step off the surface or bend your knees to lift your feet off the ground, allowing your body to hang freely.
3 - Let your arms fully extend and your shoulders relax upward toward your ears, decompressing the spine.
4 - Engage your core lightly to prevent excessive swinging or arching of the lower back.
5 - Keep your body as still as possible and breathe steadily throughout the hold.
6 - Hold the position for the desired duration, then carefully lower your feet back to the ground to dismount safely.
