Hollow pull up hold

Exercise steps

• Hang from a bar.

• Perform a scapular retraction, so that the upper back is rounded, and a scapular depression, so that the shoulders lower and you engage the lats.

• As for the core, engage the abdominals, glutes, and femoral muscles so that you execute a pelvic retroversion and keep the lumbar area without arching.

• Keep the legs straight and tense so that the entire body forms a compact block.