Back, Core, Shoulders, Forearm
Use a step or bench to easily reach the bar with your arms. Don't jump straight into a dead hang.
Grip the bar with an overhand grip. Aim to keep your arms shoulder-width apart.
Move your feet off the step or bench so you are hanging on to the bar.
Keep your arms straight, engage your body and core, squeeze your glutes. Don't bend arms throughout the exercise.
Hang for the required amount of time and them jump off onto the ground.
Progressions And Regressions