Hands in pullup grip (pronated), pull the chin over the bar, while also pulling the knees to the chest. This exercise can be done repetitively, or used as an isometric exercise where we hold the chin over the bar, and knees to the chest for a period of time.
This exercise develops lat strength for muscle-ups, pullovers and front levers.
Starting in a pullup or chin over bar position, press the bar away, leaning the shoulders back as the toes rise. It is critical to keep a tight hollow position, so that the hips to not pike while performaing the movement. If piking is happening regress the movement to the Gorilla Flatback.
Hanging from a bar, perform a regular grip (pronated) shoulder shrug. At the top of the shrug press forward with your hands into the bar, activating the lat muscles, and reducing the angle between the arms and the body. At the same time, curl up with the abs, bending the knees in an attempt to tap your knees to your elbows. Initiate this movement first with the shoulder press, then add in the leg lift.
Hanging in either a pullup grip (pronated) or chinup grip (supinated), pull until your arms are bent at less than 90 degrees. This movement is isometric, so we will be holding the static position for a length of time. It is important the elbows stay close to the body and not flared out to the sides.
Variations: Pulling until your chin is over the bar, and your elbow angle is compeletely closed, and hold. Or pulling until your elbow angle is 90 degrees and holding in this position.