Pull up and transition over the bar or rings into a dip.
How it’s done
- Pull explosively, chest to the bar.
- Rotate your wrists over the bar and press to lockout.
- Lower with control.
Coaching tips
A high pull and a quick turn over the bar are the keys. Learn the dip first.
Scaling options
Pull-ups, dips, low-ring transitions.
Not sure about a movement? Ask a coach before you start, and scale it to what feels right today.