How to perform it

1. 1

   Start by hanging from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.

2. 2

   Engage your core and use a swinging motion to generate momentum.

3. 3

   As you swing forward, pull your chest towards the bar, using your lats and biceps to initiate the movement.

4. 4

   Continue the upward motion until your chest reaches the bar, then transition into a dip position by pushing down on the bar and extending your arms.

5. 5

   Lower yourself back down to the starting position by bending your arms and controlling the descent.

6. 6

   Repeat for the desired number of repetitions.

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