I've always struggled with arched pull ups, as I naturally have a stronger anterior chain, but the tip that helped me address that and get some decent arched pulls ups is to pull your hands away from each other, like you're pulling two curtains apart. After scapular retraction, it really helps fire up the lats and produce less recruitment in the biceps.
Thanks for the tip brother, my biceps always cry before my lats even with arched pull up so it will help a lot. Did you do it during the pull up or is it a different exercise that you do separately ?
As an ex professional gymnast athlete, i would recommend hollow pull ups for the only reason that you engage your pelvis and your core becomes stronger day after day! Both exercises are good😊
@@TheRealOwen1230 I would like to precise: similar way to the pullover using pulldown station or machine, not dumbell or barbell. Because when you use dumbell or barbell you will most likely arch your torso
Also try close neutral grip pull ups, that engages even more lats. I do only close neutral grip pull ups and pulldowns, nothing more for my back, and my lats have grown so much in just 10 months
Remember that hollow body doesnt mean rounded upper back and shoulders forward, we're only talking about the core, you shouldn't link core position and upper back position together, theyre seperate things
@frankcappuccino9368 focus on it when doing rows (and your pull-ups too, of course) it'll make more sense. Basically, your pull-ups need to feel close to your rowing, shoulders down and back, squeeze glutes, and core to maintain a straight body, avoiding sagging hips. It won't look the exact same during a pull-up but fairly close. Lead with your chest and not your head. This can help you maintain a straight upper back.
You are an exception to the rule and a blessing to the training world. It’s sad that being honest and fact based limits the growth of your following. Keep fighting the good fight sir.
@@tannern6926 true, but u can easily screw up hybrid pull ups, a better aproach would be to combine them and when he can do them with proper form, he could try the hybrid
I’m interested in overall strength from the pull-up so I think I’m going to do the hollow body hold that’s really interesting though I didn’t know there was an arched and hollow body pull-up
For some reason I've always felt that hollow was easier and it's allowed me to do slightly more reps. And that's despite coming into bodyweight stuff from a training background that mostly involved various kinds of rowing movements, which are mechanically more similar to the arched pull-up. But even though I'm not able to do as many reps, I still think arched pull-ups feel "better", if that makes sense. More intuitive, and easier to maintain consistent form. I guess maybe because it's more similar to movements I'm used to.
This is very interesting. I never really gave this all that much thought. I have been either lifting my knees or holding my legs out perpendicular to the floor to incorporate my abs into the exercise. @FitnessFAQs, what are your thoughts on this? Obviously, holding out my legs during a pull up will mean that my abs are hollow body... I think.
Which is relatively easier, (full ROM not being a factor) arch or hollow body? I think since hollow body demands more core & glute activation, would that would plug up most energy leaks?
Don't you think that a real quite big difference exists also between the two regarding which muscles are more active? I feel with hollow body lats are targeted better while with arch upper back and rear delt get the most out of it.
If you care about pure strength, add weight. If you don't care about pure strength or are aiming for hypertrophy, just do your reps with form for safety of joints and rep till technical failure
Easy rule of thumb •For heavy days i.e 3x3,3x5, do hollow body and/or hybrid - because it feels the most natural •For volume days i.e 3x10, etc, do arched back, because *drum roll* it feels the most natural. Problem solved. You're welcome.
@@richardfrancis701 Because he dsnt know wtf hes talking about and says "rule of thumb" which is supposed to mean a very broad a generalized principle and proceeds to list a very specialised training example.
I’m not very good at pull ups. Can’t only do about 5. I haven’t done them in years, I’m 6’’2 and 220 lbs and long limbed. Does anyone have advice on how to get to 20 dead hangs? I’m kinda stuck right now. Thank you for all comments if people actually do!
when i'm doing heavy wighted pullups i usually mix the two things: start with an arched back and transition to an hollow body the closer i get to the bar. i've had the best results doing it like that
I noticed while climbing that I can pull much harder with my chest forward. I've seen a lot of people fail to do climbs I find easy because they have their shoulders in front of their chest when pulling.
but naturaly in a pull up biomechanicaly by itself body moves to hollow at top so why does one would choose to arch if it is biomechamicaly ineffecient ? Even for heavier loads
It depends. What he was saying is that arched will recruit more muscle groups. So if you want to train your upper back with pullups you can use them. But you can also do rows if you want to. If you want to hit as many different muscles with this single exercise youre better of with arched unless you train for a skill that requires hollow body patterns.
Muscle-ups hits back and forearm, as well as triceps. Basically pull-ups and bar dips combined. But stronger and faster pulling strength, more endurance required, and... well, looks cool when doing it (also a bit hard to achieve cause you need to get used to the transition)
He is doing the pullups so easily. For the people who have watched such videos and have never tried, let me tell you something. Pullups are the hardest of all exercises. Pushups, squats, crunches etc can be achieved within a limited amount of time. Pullups need a lot of dedicated effort both in practice and diet.
If you say for non trained person with fat 20% its true, but legs train squads are harder, but mb 1% of all do real hard pullups what i opened from 5 years training with 20-30kg vs just my body its hard to do 12 reps
Schmealth hanspektion. Man. That sure is a hard word to say. Makes my head hurt. I guess I could pass one..I’ll get on that right after I finish flipping these burgers.
🐾 Explains how he limits his range of motion and then says it's easier to achoeve a full range of motion. 🤣 I understand he just chose his words poorly, not egging him on, people need good training tips and he provided. Just thought the wording was hilarious.
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You explained something but notjing at the same time.
Confusing post.
@@johnnycage5481not confusing at all, both are good for different reasons
Learn what the fuck you're talking about before starting the youtube channel maybe
I have been doing pull-ups for years and never realized there was a difference between hollow body and arched pull-ups. Thanks for the great content.
Same
I've been training for over 15 years still keep learning. Cheers for having an open mind, hope the knowledge helps level up your calisthenics game.
@@dity.Stfu
@FitnessFAQs when people say chest to bar do they mean your chest has to touch the bar? Because I can't get it but I can do good pull-ups
"for years" and didn't notice? dang
I've always struggled with arched pull ups, as I naturally have a stronger anterior chain, but the tip that helped me address that and get some decent arched pulls ups is to pull your hands away from each other, like you're pulling two curtains apart. After scapular retraction, it really helps fire up the lats and produce less recruitment in the biceps.
damn
You legend. Thank you.
HHHHHHHHHHHHHHHmjHHHHHHHH
HHHHHHHHHHHHHHHmjHHHHHHHH
Thanks for the tip brother, my biceps always cry before my lats even with arched pull up so it will help a lot. Did you do it during the pull up or is it a different exercise that you do separately ?
As an ex professional gymnast athlete, i would recommend hollow pull ups for the only reason that you engage your pelvis and your core becomes stronger day after day! Both exercises are good😊
Although not mentioned in the video, hollow body also recruits more lats, whereas arched will recruit more rhomboids and teres major.
Teres major actually are the ones responsible for the v taper compared to the lats
I don't have an arch. I have a hunchback😂
Thanks, this increased my maximum reps by 2-3. Very helpful for hypertrophy goals, indeed.
Can we do sets of both the types of the pull ups in a single workout???
Arch for building back and hollow for core!?
I feel like I get more lower lats engangement, also more DOMS, when Im doing hollow pullups. Especially when doing with neutral grip
This makes sense because it me mechanically works the lats in a similar way to a pullover and has less bicep engagement
@@TheRealOwen1230 I would like to precise: similar way to the pullover using pulldown station or machine, not dumbell or barbell. Because when you use dumbell or barbell you will most likely arch your torso
Also try close neutral grip pull ups, that engages even more lats. I do only close neutral grip pull ups and pulldowns, nothing more for my back, and my lats have grown so much in just 10 months
Remember that hollow body doesnt mean rounded upper back and shoulders forward, we're only talking about the core, you shouldn't link core position and upper back position together, theyre seperate things
How can I fix the problem with shoulders forward?
@frankcappuccino9368 focus on it when doing rows (and your pull-ups too, of course) it'll make more sense. Basically, your pull-ups need to feel close to your rowing, shoulders down and back, squeeze glutes, and core to maintain a straight body, avoiding sagging hips. It won't look the exact same during a pull-up but fairly close. Lead with your chest and not your head. This can help you maintain a straight upper back.
You are an exception to the rule and a blessing to the training world. It’s sad that being honest and fact based limits the growth of your following. Keep fighting the good fight sir.
Insightful and concise point!!
Homeboy has that textbook back
Wow! Never heard anyone explain this before!!! Thank you!!!
I'm working on my muscle ups. This will help. Thank you
Excellent form . Some of the best I've ever seen .
Excellent advice as always
I'm close to my first arched pull-up, but the hollow body one... it's intimidating how much tougher it is
Ty bro
Hollow is my ravorite
Just when you think you have learned everything along comes this fella! Thanks bro, you're a welcomed resource bro! 🤘❤
I find hollow at the bottom, moving to an arch at the top is best overall. It helps me follow a better path and prevent excessive swinging
What if I want both? 😂
if you train 3 times a week you can always adjust and divide your workout depends on your goals
Yeah do hybrid pullups
Train both. I don't mean this in a disrespectful way, but you really could've figured that out yourself.
There is also hybrid pull-ups. You start the pull-up with an arched back and midway through you switch to a hollow body position!
@@tannern6926 true, but u can easily screw up hybrid pull ups, a better aproach would be to combine them and when he can do them with proper form, he could try the hybrid
Please do a Video on which Supplements you take and how your daily nutriton looks like
Good knowledge
My body naturally took that position after i master the pullups.
Thx bro
bro you are gold
I just subscribed because of this video. 👍
Any advice for forearm pain
No need to think. Just exercise consistently
The two aren't mutually exclusive
I’m interested in overall strength from the pull-up so I think I’m going to do the hollow body hold that’s really interesting though I didn’t know there was an arched and hollow body pull-up
Holy shit your back is see through
For some reason I've always felt that hollow was easier and it's allowed me to do slightly more reps. And that's despite coming into bodyweight stuff from a training background that mostly involved various kinds of rowing movements, which are mechanically more similar to the arched pull-up.
But even though I'm not able to do as many reps, I still think arched pull-ups feel "better", if that makes sense. More intuitive, and easier to maintain consistent form. I guess maybe because it's more similar to movements I'm used to.
I do pullups/leglifts to the ceiling and rotate wrist and hips.
do the same rules apply for chin-ups? i can't get a wide enough grip at my home setup for effective pull-ups so chin-ups are my preferred exercise.
Hollowed is way easier. Wayyy easier.
Hollow makes my shoulder aches
For explosive pull ups is it recomended to hollow?
Bro my minds dirty, thought some other thing seeing the title 😂
What about hands to body pull/chin ups.
Enjoy your videos
A pre stretch on the bottom induces a stronger concentric contraction
This is very interesting. I never really gave this all that much thought. I have been either lifting my knees or holding my legs out perpendicular to the floor to incorporate my abs into the exercise. @FitnessFAQs, what are your thoughts on this? Obviously, holding out my legs during a pull up will mean that my abs are hollow body... I think.
Hey bro I been geting a right lat imbalance which has become very noticeable to the point it affects my bench any ways to fix this doing my head in
Which is relatively easier, (full ROM not being a factor) arch or hollow body? I think since hollow body demands more core & glute activation, would that would plug up most energy leaks?
So, if your focus is strength, do hollow, even though arch hits the muscles better??
First time someone mention patterns workout
Pull ups gives me lower back pain
Bar is really good but I prefer them for abs if you want to build those shoulders and chest hit the bench press easy gains quick
Don't you think that a real quite big difference exists also between the two regarding which muscles are more active? I feel with hollow body lats are targeted better while with arch upper back and rear delt get the most out of it.
If you care about pure strength, add weight. If you don't care about pure strength or are aiming for hypertrophy, just do your reps with form for safety of joints and rep till technical failure
Easy rule of thumb
•For heavy days i.e 3x3,3x5, do hollow body and/or hybrid - because it feels the most natural
•For volume days i.e 3x10, etc, do arched back, because *drum roll* it feels the most natural.
Problem solved. You're welcome.
Bro only if I knew what 3×5 meant regarding reps and sets
@@proudchamp9865sets x reps
If you get greater muscle recruitment with an arched back, then why wouldn't you do this on heavy days?
@@richardfrancis701 Because he dsnt know wtf hes talking about and says "rule of thumb" which is supposed to mean a very broad a generalized principle and proceeds to list a very specialised training example.
Can’t say I agree, when I do heavy weighted pull-ups it still feels more natural to do them with an arch
just do both
Which one is good for beginners ? Max rep 5
All of them are good, these details are for professionals more.
If that dude was two shades darker he’d look like a shredded beast
I’m not very good at pull ups. Can’t only do about 5. I haven’t done them in years, I’m 6’’2 and 220 lbs and long limbed. Does anyone have advice on how to get to 20 dead hangs? I’m kinda stuck right now. Thank you for all comments if people actually do!
I always just pencil my body. That what I learned from Chris heria at least.
when i'm doing heavy wighted pullups i usually mix the two things: start with an arched back and transition to an hollow body the closer i get to the bar.
i've had the best results doing it like that
Ok, imma do both
what if keep my body straight as i can?
Do you believe in high lat insertion?
I didn’t even know i was doing hollow body thnks
When i arch my back I sometimes feel a small kind of electrical pain In
my lower back
So hollow body for military training?
Is it possible I can reach this form one day? 😅
Nice theory
For wide pull-ups I do ARCH BODY and for chin-ups and basic pull ups I do HOLLOW BODY
Same here!
That is natural when you do chin ups by squeezing your abs and glutes you push your legs forward and you tend to round your back
This is why you should train both opposite close grip hollow chin ups and Arch wide grip pulls
I noticed while climbing that I can pull much harder with my chest forward. I've seen a lot of people fail to do climbs I find easy because they have their shoulders in front of their chest when pulling.
im going to try this next time
So arch is for beginners and hollow is better for pros because it gives more gains if you are strong enough to do it.
My belly goes forward instead😂
So if I want to go for a PR of maximum pull ups, should I go for the arch ones? I want to make 30 in a row, but I'm stuck at 24
Hey am struck 5 pull ups for long time… any help
I can't do 1wrong pull up so that i do right one like this😊
Demo back 👍👍
Well I guess it's back day tomorrow
It is normal the legs going foward? Like, im almost doing a lsit lmao
His back is beautiful
my shoulders are rounded and my arms cannot be fully straight, so its difficult to do a pullup shown in this video
What a body and accent!
Goat
but naturaly in a pull up biomechanicaly by itself body moves to hollow at top so why does one would choose to arch if it is biomechamicaly ineffecient ? Even for heavier loads
Beautiful physique 💪😎
If you cdo the full pullup with a hollow body, you need to swing a bit to not hit your head.
Nope I pull up in a slight lever so my body is actually angled kind of like a row
So hollow is for strength and arch is for muscle or am I missing something?
Hollow is for core and for example high pull ups or muscle ups and arch is for strength and back
It depends. What he was saying is that arched will recruit more muscle groups. So if you want to train your upper back with pullups you can use them. But you can also do rows if you want to. If you want to hit as many different muscles with this single exercise youre better of with arched unless you train for a skill that requires hollow body patterns.
Idk why but hollow body seems a whole lot easier for me
Garmin instinct
What in your view are the benefits of muscle ups?
Muscle-ups hits back and forearm, as well as triceps. Basically pull-ups and bar dips combined.
But stronger and faster pulling strength, more endurance required, and... well, looks cool when doing it (also a bit hard to achieve cause you need to get used to the transition)
Fucking animal. Amazing
He is doing the pullups so easily. For the people who have watched such videos and have never tried, let me tell you something. Pullups are the hardest of all exercises. Pushups, squats, crunches etc can be achieved within a limited amount of time. Pullups need a lot of dedicated effort both in practice and diet.
If you say for non trained person with fat 20% its true, but legs train squads are harder, but mb 1% of all do real hard pullups what i opened from 5 years training with 20-30kg vs just my body its hard to do 12 reps
what? i always did these hollow and they feel easier for me, when i get tired i actually stop arching my back
Clearly an Australian accent
I don't want to be too muscular
I just need strength and stamina what should I do?
Proper Form- Arch Pull ups. Pull Ups and Chin Ups are the way to go.
Schmealth hanspektion. Man. That sure is a hard word to say. Makes my head hurt. I guess I could pass one..I’ll get on that right after I finish flipping these burgers.
You’re doing them too fast but good form besides that!
Nice back tho
🐾
Explains how he limits his range of motion and then says it's easier to achoeve a full range of motion. 🤣
I understand he just chose his words poorly, not egging him on, people need good training tips and he provided. Just thought the wording was hilarious.
I'll gp for hollow
I have been lifting for 7 months and have finally done my first pull up (I’m a thiccc dude)
Nice keep it up!!!
Do guys only use your arms to lift your whole body up😅
Because I can't do a single pull up without using a little boost from my legs
💪❤🙏