1. Start with a strong, controlled kipping pull-up, using a grip slightly wider than shoulder-width. Engage your lats and core, and raise your toes as high as possible as you complete the pull-up.

2. At the top of the pull-up, use a strong hip drive to transition your chest up and over the bar. Aim to keep your elbows close to your sides and your shoulders engaged.

3. As you come over the bar, agressively lean forward and allow the momentum to carry you forward

4. As you come over the bar, press out so that your arms become fully extended.

5. Once you are fully extended above the bar, pause briefly to establish control and stability, then lower yourself back down to the starting position with enough control to enter into the next kipping movement to repeat another repetition.