Hollow Body Hang

A static hanging position where you maintain a hollow body position on a pull-up bar to build scapular stability and upper body strength.

Instructions

1. Hang from a pull-up bar with a slightly wider than shoulder-width grip.
2. Create a hollow body position by depressing your shoulders and engaging your core.
3. Arch your back slightly and tilt your pelvis, creating tension throughout your entire body.
4. Maintain this position with your arms straight and shoulders fully engaged.
5. Hold this position for the desired duration.
6. Maintain steady breathing throughout the hold.

Tips

• Focus on maintaining constant tension, not just hanging passively.
• Depress your shoulders (away from your ears) to engage your lats.
• Keep your core tight and avoid swinging.
• This is a foundational strength exercise for calisthenics.
• Start with shorter holds and gradually increase duration.