4. Hollow Hold Pull-up
When you get tired of lying on your back, you can take what you’ve learned and apply it to the simple exercise of a pullup.
The hollow hold is actually very effectively utilized when doing pullups because the crescent shape of your body increases stability, and requires you to focus on the two factors:
- The pullup
- Keeping your legs up
While this is certainly great for your arms, it also will allow you to gain even more core strength when doing your pullups. You can use this technique while doing any type of pullup, so once you get the hang of it you can move on to more advanced grips and pullup techniques. My gymnasts typically use gymnastics bars for sale for these pullups, but anything you can hang from works just fine.
How to do it
Begin your pullup by hanging at arms-length. Contract your abs, press your thighs together and put your legs in front of you (your body should form the shape of a L). Make sure you keep this position for the remainder of the exercises, as breaking from it will greatly decrease the effectiveness of your pullups. Do as many reps as you can at first, gradually increasing over time. Once you master a normal grip you can move on to wide, close, or reverse grips and even try variations like the commando.