This requires a lot of strength, first of all, the hand, for example, your left arm is up and your right arm is down, then the right arm plays a supporting role, and the right hand pushes up, the left arm pulls back and the left hand pulls down. It is estimated that each hand can do one-handed inverted force, elbow flexion and then straighten. If the weight is 70KG, the lifting force with one hand will reach about 70KG, and you can clean and jerk 140KG barbell. Then the back muscles, pull-ups are one of the basic exercise methods; Finally, waist and side sit-ups can be used, and the requirements are not high.

I wish you success!