Sit comfortably with your feet in front of you​

Long Spine & Abs Tight

Avoid excessive lower back extension

Grab the bar at a width that allows the wrists to be on top of the elbows at the bottom position

Whole Hand Pressure

Slight focus on the base of the small finger​

Let the weight win

Allow the weight to pull you into a complete dangle​

Slight separation of the shoulder blades

Maintaining Whole Hand Pressure

Slight focus on base of small finger​

Rotate the upper arm, so that the elbows are under the bar

Pull the bar down towards the collar bone

We are not going below the collar bone​

At the bottom position

Avoid allowing the chest to collapse

Avoid allowing the shoulders to round forward

Avoid allowing the shoulder to shrug up

We are not pulling our shoulder blades "back and down"

Control the weight back to starting position

Maintain hand pressure

Keep elbows under the bar

Allow shoulder blades to move naturally around the rib cage

Return to a complete dangle

// COMMON MISTAKES