1 - Hang from a bar or rings with a false grip (wrists slightly over the bar/rings) and hands shoulder-width apart.
2 - Engage your core and keep your body in a hollow body position with arms fully extended.
3 - Initiate a strict pull-up by driving your elbows down and back, pulling your chest up toward the bar or rings.
4 - As your chest reaches the bar or rings, smoothly transition by leaning forward and driving your elbows up and over in one controlled motion — avoid any kipping or momentum.
5 - Press through the dip portion by extending your arms fully until you are in a supported position above the bar or rings with arms locked out.
6 - Lower yourself in a controlled manner back through the transition phase and return to the dead hang starting position.
7 - Repeat for the desired number of repetitions, maintaining strict form throughout.
