To start you will need to do a cast. To do a cast, first you need to pull your chest over the bar and your legs need to be in front of you. The picture above is what this should look like.
Then swing your legs back and try to get your body horizontal while having your hands still attached to the bar. The picture above is what this should look like.
This is what your cast should look like!
Make sure that your hands are gripped to the bar at all times when doing your cast and your back hip circle!
Then swing your legs forward as fast as you can but make sure that your hip is always touching the bar. To improve it further try to keep your legs straight and keep your toes pointed!
This is what the finished product should look like! It may take some practice but when you can do it you will be glad! Thanks for watching!