Start from a stable inverted hang with your arms completely straight and your body suspended upside down. Stretch one leg out fully to create a rigid foundation of tension while bending the opposite knee. Place the foot of your bent leg directly against the inner knee of your straight leg. Keep your elbows locked out while forcefully tensing your biceps and upper back to anchor yourself to the bar. Flex your glutes and spinal erectors with maximum effort to generate complete full-body rigidity. Lean your torso backward under strict control until your frame sits entirely horizontal to the floor. Keep your hips locked straight and your spine neutral to form an unbroken plane from your shoulders to your extended toes. Utilize whichever grip orientation feels best on your joints, whether you prefer an overhand or underhand hold. Guide your body smoothly back up into the vertical hang or lower your feet to the floor to conclude the repetition.
Forcefully drive your hands into the bar or rings to round your shoulder blades forward into deep protraction and minimize joint strain Keep your elbows rigidly locked out while focusing on creating an unbroken, straight plane from your shoulders down to the ankle of your straight leg Clamp your glutes together and pull your ribs down to lock in a hollow body shape, preventing your hips from sagging toward the floor or piking upward Initiate your training using a closer, overhand placement on the bar to maximize your leverage and control, gradually migrating your hands wider as your strength increases