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Hollow pull-ups hold

Exercise preview

Hollow pull-ups hold

Intermediate30 secondsNo jumping

Muscles worked

AbsLatsForearms

You need

Pull-up bar

How to do it

  1. Hang from a bar.
  2. 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.
  3. 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.
  4. Keep the legs straight and tense so that the entire body forms a compact block.

Exercise demonstration from Calisteniapp, used under licence.