Best for: strength | Challenge: high
Hang from a pullup bar and then swing your body forward a bit, pulling your shoulder blades together so your head and chest move forward. Swing your legs behind you as your chest comes forward. You may need to practice the motion. Now drive your legs forward while you pull up to the bar. The momentum of your entire body will help you up, and you’ll rise to the bar in an arc rather than straight up. You’ll feel as if you’re cheating a regular pullup. Once up, try to get the upper part of your abs touching the bar, then straighten your hips and push down on the bar so you suspend yourself over it (as in a dip). Lower yourself back down and reset for the next rep.
Best for: strength | Challenge: medium
Grab onto a bar and hang so that your arms are straight and your feet aren’t touching the ground. Pull yourself up so that your chest touches the bar, then slowly lower yourself back down to the starting position. That’s one rep.