which is better hollow body or arch pull-ups this video explains the pros and cons of each
discover why hybrid pull-ups are superior
the hollow body pool uses a posterior pelvic tilt ribs down our legs are kept forward
and the hips flexed hollow technique keeps the anterior core braced from start to end
this variation is challenging thanks to muscle anatomy and movement biomechanics by hollowing
we're getting an increased stretch on our lat muscles this posture increases the distance
between the origin and insertion points rounding the back tightens the thoracolumbar fascia and
lengthens lats muscles are weaker when contracting from a lengthened position as the legs extend into
an l-sit the hollowing becomes exaggerated at the pelvis if you've ever tried l-sit pulling
exercises you understand the increased difficulty first hand the amount of reps we can naturally do
is lower compared to relaxed form hollow pull-ups are an excellent option if you want more intensity
without needing heavy weights hollow body has carry over to these exercises the anterior core
bracing is similar to typewriters the scapular mechanics are comparable to rope climbing
the pulling pattern has functional transfer to muscle ups we should also appreciate how our
posture impacts performance hollowing changes the distribution of weight our center of mass moves
forwards we compensate and seek efficiency by closing the shoulders into extension this active
hang at the bottom keeps our center of mass under our hands use closed shoulders for peak strength
use open shoulders for muscle size the archbody pull uses an anterior pelvic tilt
ribs flared technique the spine is extended and the legs hang underneath the body depressing
and retracting the scapula sets us up for a successful pull this variation is more of a
pull up which ends with a row when looking at the torso angle relative to arms the motion becomes
oblique the posterior chain muscles on our back are heavily recruited the initial pull is easier
with an arch back posture the final phase is harder because of the leverages if you enjoy
our practical calisthenics tips like the video to support fitness faqs the body is smart at finding
the best technique when required the hybrid pool combines an arched bottom and a hollowing towards
the top real world examples are the best way to learn observe what the best in the world are doing
and let's reverse engineer why they're doing it at the highest level of calisthenics it's clear
the hybrid technique is used i guarantee these people aren't thinking i better engage my call and
what's my scapular doing is it stable instead they're using external cueing pulling with an
outcome focus simply pull with full effort and get your chin above the bar the rest is automatic
we notice the hybrid technique when people are doing one rep maxes it's also seen in regular
training at high intensity think about reps of five or less with a high rpe we start arch because
this posture optimizes the initial pull there's better connection with the scapula and muscle
recruitment in the back and shoulders hollowing then happens as we pull to keep our center of mass
close to our body for efficiency this compression helps to get our elbow flexors fully involved
basically our prime mover muscles are working at their optimal muscle length for greatest tension
during the pull it should now be clear why our body contorts during weighted calisthenics we see
this postural phenomenon on the one arm pull as well once again the body uses a strategy which is
mechanically efficient the hybrid technique shows up time and time again for world-class athletes
if the experts are doing this why then aren't beginners training hybrid from day one which
technique do you feel strongest using let's chat about this further in the comments binary thinking
must be questioned we're no longer restricted to only hollow or arch pull-ups we should be
training how we want to perform if your goal is max performance hybrid is the most effective
choice strict technique has value for addressing weak links with more niche applications armed with
this new understanding you can now confidently choose a technique which is right for you keep
learning with fitness faqs you're in good hands train hard and i'll see you legends very soon