- keep the hands in the center of the bar
- at liftoff rotate forward
- lift your legs and once upside down push your legs all the way up
- stretch your body as much as possible, try to see the water below you
- your bar keeps pulled down all the way, so make sure it is trimmed correctly so it won't stall
- get back in normal position and repeat the action
- pull your legs towards you to finish the rotation