Up & Overs
For the Up & Overs, grap the bar underneath and start from a dead hang. Next, pull the lower half of your body up towards the bar, as shown in the picture. Once your feet are elevated in the air, throw them over the bar and use the momentum to swing you into an upright position on the bar (watch video for better understanding). Repeat the reverse motion as slow as possible to return to the starting position and work the muscles eccentrically. Repeat the range of motion as much as possible and then rest.
This exercise focuses on the muscles of the torso, back, and shoulders. You need to use your core and lats to help pull your legs up to the bar and flip over. Once pressed up on top of the bar, the same muscles must maintaining stress and work in an eccentric motion to lower you to the starting position as slow as possible.