- Aim to have the necessary range-of-motion close to 180-degree shoulder flexion (raising the arm above the head)
- Use a step/bench to get to the handles, or jump up if you can.
- Hang in a neutral grip, cross the lower legs and squeeze the glutes.
- Engage the shoulder blades
- Keep the head in a neutral position.
- The range-of-motion in the bottom position will be dictated by the control of the shoulder blades. Start with a little tension in the lats by engaging the shoulder blades.
- Lead with the chest all the way and hold at the top.
- Aim to get the shoulder blades pinched together at the top.
- Slowly lower with control all the way down to the bottom.
- Each rep should be initiated with the shoulder blades.
- If grip fails when trying to train back, it is worth using lifting straps to support the grip.
- Think about driving the elbows into the back pockets to maximise the contraction.
- Try not to move the hips to get further up.
- Don’t swing the knees forward to get that last few inches at the top of the movement.
- Aim to keep the shoulders blades pinched together and not round at the top to finish the movement.