Muscle groups

Core, Forearm


With hands about shoulder width apart, take a supinated grip and hang actively from the bar in a hollow position. (Shoulders depressed, Core and Lats engaged)

Brace your core and bend your knees. Rotate the hips and use your obliques to raise one knee to the opposite elbow. Exhale on the way up

Keep your arms straight and engage your lats to restrict upper body movement. Squeeze at the top and slowly control back down.
Switch sides and repeat for repetitions.

Keep the arms straight, limit movement from your upper body.

Movement Group


Required Equipment

Pull-Up Bar

Progressions And Regressions