1. Set up the grip: Begin by grabbing the pull-up bar with a grip slightly wider than shoulder-width apart, palms facing away from you.
2. Starting position: Hang from the bar with your arms fully extended, feet off the ground, and legs straight.
3. Initial pull-up: Engage your core and pull yourself up as you would for a standard pull-up.
4. Knee and elbow movement: As you lift, simultaneously tuck your knees towards your chest and try to bring your elbows towards your knees, aiming to touch or get as close as possible, to engage the abdominal muscles.
5. Chin over the bar: Continue to pull up until your chin is above the bar, while maintaining the knee tuck.
6. Top position hold: Hold the top position for a second, then slowly lower yourself back down to the starting position, extending your legs back down.
7. Repetition: Repeat the movement for the desired number of repetitions and sets.
Ensure you perform the exercise with controlled motion to maximize muscle engagement and minimize the risk of injury. This is a challenging variation of the standard pull-up that targets not only the upper body muscles but also engages core strength and coordination.
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