If you’re going to tackle the chest-to-bar pull-ups for 19.5 by kipping instead of going butterfly, Jess Estrada, the HQ gymnastics coach, has some helpful hints.

https://www.instagram.com/p/BvSmtkYBJbT/

Here are the key takeaways.

1. Maintain the hollow position all the way through the top of the movement and on the descent into the next rep.
2. Once the chin clears the bar, the pull then becomes a push down on the bar.
3. During the descent (the push away), the body has to maintain a hollow position.

Main image: Jess Estrada/Instagram