-Keep your eyesight locked on one spot on the wall in front of you.
-Your goal is to keep shoulders and feet on opposite sides of the bar at all times.
-Begin with the Hollow shape by pushing the lats down on the bar to pull the shoulders behind the bar and reach the toes in front of the bar.
-Transition into the Arch shape by pushing the shoulders in front of the bar and reaching the toes behind the bar.
-Keep glutes squeezed, legs straight and body long.
and then