HOW: Begin this exercise by hanging onto a pull-up bar. From here, use your lower abdominals and lats to create a rocking motion - alternating between a Hollow and Superman position. s you swing forward, bring your toes up as if you are trying to lightly kick the bar.
FEEL: You should feel your abdominal, lats, and shoulder muscles working as you perform this exercise.
COMPENSATION: To perform this exercise, you should be able to perform the kipping motion prior to attempting to bring the toes up towards the bar.