1. Start in a dead hang position with arms fully extended and hands gripping the rig with palms facing outward, slightly wider than shoulder-width apart.

2. Utilize a kip, swinging back and forth from a hollow to an arch shape.

3. In the hollow portion of the kip, engage core and use momentum to pull knees up towards the chest.

4. Lower legs back into the arch shape of the kip.

5. Repeat the movement for the desired number of repetitions.