- Adopt a pull-up grip. Your palms should be facing forward (away from you), and should be slightly wider than shoulder width apart.
- Scapular stability matters. You cannot hang from your shoulders like a limp doll as this will make your shoulders very unhappy. I demonstrate this faux pas in the very beginning of the video, and then I show how to engage the scapula stabilizers to draw my shoulder blades together and down. You need to maintain this position for the duration of the exercise.
- Your body must remain still. When many people perform these, they swing back and forth. This demonstrates a lack of core strength, scapular stability, and full body tension.
- Your ribcage must remain down, and your lower back must not hyperextend. For the duration of the exercise, actively tuck your ribcage towards your hips, keep your core muscles braced, and squeeze your glutes. Your head, torso, and hips should remain in a stacked position.
- Contract your quads and hamstrings, and point your toes towards you (dorsiflex). While I did not cross one ankle over the other in this video, you are welcome to do so. I did allow my feet to come apart a bit at the bottom, and crossing one ankle over the other would rectify this right away.
- While I keep my legs straight, you can also bend your knees as this makes the exercise slightly less challenging. In any event, if you perform this exercise correctly, it is brutally tough and effective.
- All of your reps matter. 2 high quality reps are better than 10 crappy ones. Make your form your number one priority.
You can make this exercise easier by bending your knees.
You can make this exercise more challenging by keeping your legs straight and increasing your range of motion, performing negative reps and taking 3-5 seconds to lower your legs, or by adding weight resistance (hold a weight between your knees or feet).