You have a 1min time limit.
Dead hang on a pullup bar with a mixed grip. Your palms are facing each other and may not be farther than 5 inches apart. Your shoulders should be roughly perpendicular to the bar.
“On the command “Go,” pull up with the arms and torso, raising the feet and legs, one leg on either side of the bar, until the heels touch above the bar, with the bar between the legs.”
Click your heels together as your legs are straddling the bar.
“Then lower the legs until the arms and legs are fully extended in the starting position. This is one repetition.”
20 reps are the gold standard. How do you measure up? Shoot a video, post it on Instagram or Facebook, and add tags @strongfirst #strongfirstkipup.
In an upcoming issue we will explain how to train the US Army “kip-up” and how to incorporate it into your pullup regimen.
Happy Independence Day!
