Hang from a pull-up bar with shoulder-width grip and your shoulders pulled down.\r\nPush your hips and chest forward while your hands and feet behind you. Your body should be curved backwards.\r\nAs soon as your body reaches the front position let it spring back by flexing your abs and pulling down with your lats. This will put you in a curve opposite to the front position.\r\nKeep swinging back and forth trying to swing as high as you can on your back swing by pulling down your hands.
Beginner - 1x5 Rep
Master - 1x15 Rep