Muscle groups

Core, Shoulders, Trapezius, Forearm, Latissimus


Jump into a Dead Hang on the Pull-Up Bar, make sure to maintain a strong pronated grip with your hands about shoulder width apart.

Engage your back and curl one of your knees up until it forms a 90 degree angle with your torso. Keep one of your legs straight.

From there stay solid as you raise, pulling with your back while keeping your body straight. Keep raising until your Shoulder-To-Glutes line is close to parallel with respect to the ground.

Slowly straighten your legs as you descend into a Dead Hang to complete a full rep.

Progress will be done by slowing down the reps.

Note: Although this exercise is not strictly sided, it is recommended to perform your sets extending alternating legs.

Movement Group


Required Equipment

Pull-Up Bar