1 - Hang from a pull-up bar with both hands slightly wider than shoulder-width apart, using an overhand grip.
2 - Engage your core and allow your body to fully extend into a dead hang position.
3 - Begin by compressing your hips and driving your legs forward together in a controlled hollow body swing.
4 - Using your core and hip flexors, explosively raise both legs simultaneously, bringing your toes up to touch the bar between your hands.
5 - Hold the contact briefly at the top, then lower your legs back down in a controlled manner, maintaining tension in your core throughout the descent.
6 - Allow your body to return to a controlled dead hang before initiating the next repetition.
7 - Repeat for the desired number of repetitions, maintaining rhythm and control throughout the set.
