Technique Thursday: Hollow Position In The Pull-Up

In the last blog post we looked at the hollow position on the floor. Now we're looking at it hanging from the bar.

Strict Pull-Up

- Hop up to the bar hanging with your hands just outside shoulder width apart.

- Full grip on the bar, meaning bar is in the palm of your hand and thumb is wrapped around.

- Squeeze your core, and legs together mimicking the hollow position.

- Pull until your chin is just over the bar, maintaining the hollow position.

- Finish the rep by lowering until your arms are fully extended.

Check out the video below of Greg completing three strict pull-ups.

He hops up, arms extended and goes into his hollow position. Watch as he pulls his chin over the bar and when he extends down, he maintains the hollow position. There is no break in his hips or his torso, his torso does not open up.