Stand upright in front of the parallel bars and grasp the (rear) rungs at about chest height (with the backs of your hands facing your head – overhand grip). Place your feet hip-width apart and lean your body backwards until your arms are fully extended (support your body on your heels). Keep your body as straight as possible from head to heel. Tense your core and buttocks. From the extended position, pull your body towards the bar in a controlled manner. As you do so, pull your shoulder blades back and down and bring your elbows close to your body. Move your chest towards the bar. Then lower your body slowly without losing your core tension.
Attention:
The feet, knees, pelvis and shoulders should form a straight line (body taut, pelvis pushed up), with the arms always kept taut. Actively draw the shoulder blades together in the final position.
Lighten:
Sit more upright – lean your body less far back (higher crossbar); bend your knees more; reduce the range of movement (bend your arms less).
Harden:
Adopt a more hanging position – lean your body further back (lower crossbar, feet on the long bench); add extra weight.
