1 - Hang from a pull-up bar or rings with an overhand grip, hands slightly wider than shoulder-width apart.
2 - Engage your core, glutes, and lats to initiate the movement, pulling your body upward and parallel to the ground.
3 - Tuck your knees toward your chest but extend your hips slightly so your thighs are roughly parallel to the ground, creating an 'advanced tuck' position (less tucked than a full tuck).
4 - Keep your arms fully extended and locked out, pressing down into the bar to maintain tension through the lats and shoulders.
5 - Ensure your hips are in line with your shoulders, maintaining a straight horizontal body position from shoulders to partially extended legs.
6 - Brace your entire core and squeeze your glutes to prevent your hips from sagging or rising above parallel.
7 - Hold the position for the desired duration, then slowly lower yourself back to the hanging position in a controlled manner.
