Movement library

In the hang, drive the legs and feet up toward the roof. While doing so, pull the hips up and toward the bar. Once the hips are close enough, throw your legs over and around the bar, which in turn will drive your upper body over and on top of the bar. Finish the movement by locking out the arms and stabilising yourself on top of the bar.

In the hang position, perform a forward kip to generate full-body tension and power, followed by a backward kip to release the generated power. The kip backward must be explosive. Continue to alternate between these two positions in a controlled fashion. At no point should any part of the body feel disconnected - avoid this by using the lats at the top and the legs and hips at the bottom to propel you backward and forward. Keep the legs straight, and the feet together and pointing down. Look in front of you the entire time, and avoid looking up or down.

In the hang position, perform a forward kip to generate full-body tension and power, followed by a backward kip to release the generated power. When behind the bar, keeping pushing down on the bar with straight arms while keeping the feet in front of the hips (hollow position) until enough upward height is reached with your body (shoulders around the same height-level as with the bar). Once the optimal height is achieved, release the hollow position by driving the feet back and hips forward, while at the top pulling forward towards the bar with the arms. Your chest (any part) must touch/scrape the bar during some portion of this pull (ideally on the way down to the return/start position). On the way down, return to the forward kip position where the torso is in front of the bar again with the legs and feet behind the hips before repeating this cycle continuously without breaking the circular momentum at any point of the movement/sequence.

In the hanging position and with a reverse grip on the bar, engage the back & shoulder musculature by pulling the shoulders down, keeping them away from your ears. Keep the feet together & slightly infant of the hips for better core- and full-body engagement. From this position, pull up until your chin passes higher than the bar, before descending back down again to full lockout/extension.

In the hang position, perform a forward kip to generate full-body tension and power, followed by a backward kip to release the generated power. When behind the bar, keeping pushing down on the bar with straight arms while keeping the feet in front of the hips (hollow position) until enough upward height is reached with your body (shoulders around the same height-level as with the bar). Once the optimal height is achieved, release the hollow position by driving the feet back and hips forward, while at the top pulling forward towards the bar with the arms. Your chin must pass the bar in height during some portion of this pull. On the way down, return to the forward kip position where the torso is in front of the bar again with the legs and feet behind the hips before repeating this cycle continuously without breaking the circular momentum at any point of the movement/sequence.

In the hang position, perform a forward kip to generate full-body tension and power, followed by a backward kip to release the generated power. When behind the bar, keeping pushing down on the bar with straight arms while keeping the feet in front of the hips (hollow position) until enough upward height is reached with your body. While driving yourself back behind the bar, also focus on driving the hips up toward the bar (rising up together with the shoulders). Once enough height is reached (body around a 45-degree lean-back angle, with the shoulders and torso behind the bar, the hips directly underneath- and closer to the bar) use that spilt second window to aggressively pull yourself onto and over the bar. Achieve this by aggressively driving the chest and elbows up and over the bar together as a fixed working unit. While doing this, avoid letting the hips drop down in order to stay close to- and high enough on the bar to be able to perform the transition. Finish with the arms locked out and the shoulders on top of- and slightly over the bar, showing full body control on top of the bar.

In the hanging position, engage the back & shoulder musculature by pulling the shoulders down, keeping them away from your ears. Keep the feet together & slightly infant of the hips for better core- and full-body engagement. From this position, pull up until your chin passes higher than the bar, before descending back down again to full lockout/extension.

In the hang position, perform a forward kip to generate full-body tension and power, followed by a backward kip to release the generated power. When behind the bar, keeping pushing down on the bar with straight arms while keeping the feet in front of the hips (hollow position) until enough upward height is reached with your body (shoulders around the same height-level as with the bar). Once the optimal height is achieved, drive the hips forward while pulling forward towards the bar with the arms. Keep the feet slightly in front of the hips still for better control and full-body engagement. End with the chin at and higher than the bar, before pushing yourself back and away from the bar, followed by the return to the forward swing position to start your next rep.