Toe to Bar & Kipping

1. Start by grabbing the pull-up bar with an overhand grip, slightly wider than shoulder-width apart. Hang from the bar with your body fully extended and your feet off the ground.

2. Stabilize your shoulders by pulling down away from your ears to engage the lats and create tension throughout your body.

3. Begin the movement by bending at the hips, not the waist, to lift your legs upward.

4. Continue lifting your toes up towards the bar while keeping your legs straight. Aim to touch the bar with your toes.

5. Once your toes reach the level of the pull-up bar, pause briefly at the top.

6. Slowly lower your legs back to the starting position in a controlled manner, ensuring you do not swing or use momentum.

7. Repeat for the desired number of repetitions and sets.

It's important to perform this exercise with control to prevent swinging and to maximize the engagement of the target muscles. This movement requires significant core strength and stability. If you're unable to perform the exercise with straight legs, you can modify it by performing knee raises instead.