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Hollow Pull Ups: Build a more powerful back!

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Published on Apr 10, 2012

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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