Beginner
Swing with knee lift
Biceps - Forearms - Abs - Lats

- Perform a bar swing.
- As you reach the back, lift your knees towards your chest, so that the inertia carries you up.
- Release the bar, jumping and landing in front of it on the ground, without moving too far away.
You may also like

Bar knee raises with wink
Intermediate
Abs ∙ Obliques ∙ HipFlexors

Elastic band assisted one arm pull-up
Intermediate
Biceps ∙ Lats ∙ Forearms

Fallen tucked flag
Intermediate
Obliques ∙ Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Lats ∙ Triceps ∙ UpperChest ∙ UpperTrapezius

Bar Swing
Beginner
Biceps ∙ Forearms ∙ Abs ∙ Lats

Partial supine push-ups with elbows forward
Intermediate
Biceps

Tucked front lever negatives
Beginner
Abs ∙ Biceps ∙ Lats ∙ HipFlexors