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Grip the bar/handle at shoulder width, shoulders down and back, core braced.
1. Set a bar or sturdy anchor at hip height, hang beneath it with heels on the floor.
2. Pull your chest toward the bar keeping the body straight.
3. Lower back under control to a full stretch.
Exhale as you pull, inhale as you return to the start under control.
Using momentum to yank the weight, shrugging instead of pulling with the back.
Keep the spine neutral throughout; do not let the lower back round to complete the rep.
Beginner: Raise the bar higher or bend the knees to reduce difficulty.
Intermediate: As described.
Advanced: Lower the bar or elevate the feet.