With a hammer grip do a pull up explosively yet controlled, let go of the bars on top of the pull up movement, catch them as you drop down and repeat. This is an advanced exercised and needs to be done with precaution.
Always remember quality is better than quantity. Be in control of the weight, the weight should not control you. Make every rep count.
Always be sure to give your best, then no one can say anything about you.
Always be sure to give your best, then no one can say anything about you.