Kipping pull up

You need

How to do it

1. Stand tall with your body directly underneath the pull-up bar. Keep your feet together.
2. Raise your arms up and to the bar with your palms facing forward.
3. Descend into a quarter squat by bending your knees as you take a breath.
4. Immediately squat up and jump vertically, grabbing the pull-up bar.
5. Raise your legs slightly and bring your buttocks back as you grab the bar.
6. Use the momentum you’ve created by allowing your legs to swing back as your hips extend forward and your back moves into hyperextension.
7. Continue leveraging the momentum you’ve created by allowing your legs to swing forward again, bringing your buttocks back, and having your back move into a neutral and slightly flexed position.
8. Bend your elbows to pull yourself up as you move into the position described in step number seven. Your chin should be at the bar level, and your body should be straight and tilted back, similar to an inverted row.