PULL UP : STEP 1
Just as with all other skills that I teach, I always want you to build a solid foundation first. So for the pull up, we will first be building a solid/strong hollow position. In this first video, I demo the hollow position on the ground and hanging. It is import to learn this skill and be able to keep full body tension.
** IF YOU ALREADY HAVE A PULL UP… SKIP TO the VIDEO AND THE HIGHLIGHTED INFO AT THE BOTTOM OF THIS POST.
When you do the hollow position on the ground, you will find out quickly if you are lacking core strength. The first sign is if you are unable to keep you back flat on the floor when you extend your legs. If this happens you need to spend more time here but in the modified version with legs slightly bent and keep arms by your side. As you become stronger in this position then fully extend your legs and arms. You should be squeezing your glutes tight and legs together while in this position.
When you feel solid on the ground in the hollow position and can hold for time, you can move to the hanging hollow position. In this position you will want to connect your lats and pull them into the socket. By hanging in hollow you are practicing the skill of volume of tension needed, strengthening your stablizers in your shoulders and of course buliding up your grip strength.
I want you to PRACTICE these often and get really strong and then we can move on to STEP 2.
** If you already have a pull up, the hollow position drills WILL still make you stronger. So I recommend that you still practice this position on the ground and on the bar. You can add resistance by pushing against a barbell or even your sofa for the ground holds. Then for the hanging holds, place kettlebells on your feet to build a strong hanging hollow hold.
IF YOU WANT TO SEE ALL STEPS in this VIDEO SERIES….REGISTER for my COACHING CORNER