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Exercises / Intermediate

Hollow pull-ups hold

  • Abs
  • Lats
  • Forearms

Available on Calisteniapp for iOS and Android.

Hollow pull-ups hold
Level
Intermediate
Muscles
3
Equipment
Pull up bar

This exercise continues in the app.

Download Calisteniapp and find “Hollow pull-ups hold” in Exercises. If you already have the app, open it directly.

I have the app: open Hollow pull-ups hold
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01 / Steps

How to do it

  1. Hang from a bar.

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

  3. As for the core, engage the abdominals, glutes, and hamstring muscles so that you execute a posterior pelvic tilt and keep the lumbar area without arching.

  4. 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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