Begin in a stable inverted hang with your arms completely straight and your feet pointing up toward the ceiling. Pull your knees tightly down toward your chest while actively engaging your abdominal and glute muscles to stabilize your entire torso. Lean your body backward into a horizontal line while keeping your arms straight and flexing your biceps to maintain a secure connection to the bar. Position your hands using whichever grip feels most natural and comfortable for your joints, whether using an overhand or underhand placement. Keep your calves perfectly parallel to your upper body while ensuring your thighs remain squeezed tightly against your midsection. Return to the initial inverted hang under complete control or slowly lower your feet back down to the ground to finish the movement.
Pull your knees as tightly as possible into your chest to shorten your body's lever and make the hold significantly easier Protract your shoulder blades by rounding them forward while simultaneously pushing them down toward your back pockets to stabilize the joints and shield the rotator cuff Keep your arms rigidly straight with your elbows completely locked out to prevent the tension from shifting away from your shoulders and lats Squeeze your glutes firmly and brace your core into a tight hollow body shape to maintain a perfectly horizontal alignment parallel to the ground