Vertical Release Catches

Hold onto a secure bar, with your arms straight, palms facing either towards or away from you, with your hands either close - shoulder or double shoulder width apart.

Smoothly bend your arms, aiming to explosively lift yourself up, releasing the bar in the upper phase for a split second, aiming to catch the bar as you lower. Concentrate on achieving vertical height, however focus on catching the bar.

As with most strength exercises, keep the movement smooth and under control, avoiding any major swinging or jerking movements.

Some people will find it natural to either bend or cross the legs,when performing pull-ups, this should be avoided, keep your feet shoulder width apart throughout, prepared for a landing in case you slip from the bar.

Make sure that both your hands and the bar are dry, aiming to perform the desired amount of reps in good form.