Hollow Pull Ups: Build a more powerful back!

Arched and hollow pull ups both belong in a training program, but the vast majority of both gymnastic and athletic pulling movements rely on a hollow body, from arm drags to the butterfly stroke in swimming to a front lever or an Azarian Maltese.

This strength has to be built onto the hollow position, you can't get super strong with an arched back and then expect to just be able to express all that strength when hollowed, because you do not have the same recruitment pattern: If your body is used to arching when it works hard, you will have to spend time building your strength from the beginning in the hollow. This takes some time but is totally worth it, because you get much more power from the hollow body position. Much greater recruitment of the latissimus dorsi (your lats, wings, whatever you call them), which is the powerhouse of pulling movements, leads to greater strength development. It's as simple as that.

We all know the old saying, practice how you play. Practice in the hollow to be strong in the hollow.

There will be future videos detailing proper use of the arched and hollow pull ups both for bodybuilders and for athletes.

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[onceuponthecross1]

hollow position is of course the basis of most gymnastic moves but which technique is optimal for back development? arched back makes more sense because it produces the fullest lat contraction and makes scapular retraction feel more natural...or am i wrong? xD

[Joshua Naterman]

I mentioned pretty clearly that there is no one technique that is optimal. They each have different focuses, and it is important to recognize that. You should always, always, always have a strong background of strength in pull ups with an arched upper back, but the lower lats are not engaged as much. This is something you can feel immediately when you compare the two. For lower lats, and for being able to control your body in space, you need to add in the hollow pull ups to complement the arched

[onceuponthecross1]

i see, thanks for the detailed answer. btw you 're a beast, keep up the good work xD

[Joshua Naterman]

No problem, best of luck to you and your training, and thank you!

[poplawsj]

Is it possible to do a Hollow Pullup with a heavy dip belt? I havent figured out how yet. I can do a dead hange pullup with 105# but thats 2x45 plates between my legs.

[Joshua Naterman]

You CAN, but you might crush your junk. Turning the plate sideways in front of your legs can help a little, but messes with the belt staying in place.

My recommendation would be either to hold a heavy dumbbell between your thighs (or ankles, I've done 120 lbs both ways with no problems, back when I was in the Navy) OR to get a hip belt like the one IronMind sells. You can hang a barbell off of that, thus avoiding the nut crush AND making the exercise harder by not changing your center of mass.

[Chris Barnes]

Are you Pique?

[ohtebowah]

so this is Kenny Florian before he dropped to middleweight then onto flyweight?

[kumquat bum]

I find this easier with my legs in an l position is that ok?

[jhon jack]

this is the same position as L-sit pull ups and N-sit pull ups?

[JayDeMerit]

Haha, it's his big brother.

[sebastianconcept]

nice tip, thanks