1. Start in a hanging position from a pull-up bar with arms straight and shoulder-width apart.

2. Arch your back, pushing your head past your arms and your feet behind you.

3. Kick your feet forward, thrusting your hips forward and your head back.

4. Use the momentum of your forward hip thrust to lift you up, while pulling with your arms until your chin is above the bar.

5. As you drop back to a hanging position, kick your feet backward and press your head forward as it passes the bar, to return to the beginning arch position.

6. Continue this rhythmic swing to repeat.