Exercises / Intermediate
Hollow pull-ups hold
- Abs
- Lats
- Forearms
Available on Calisteniapp for iOS and Android.
- Level
- Intermediate
- Muscles
- 3
- Equipment
- Pull up bar
01 / Steps
How to do it
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.
02 / Muscles
Muscles worked
Abs
Lats
Forearms
03 / Skills
What it trains
How demanding this exercise is for each physical ability.
- Strength10
- Explosivity0
- Technique40
- Cardio0
- Mobility20
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