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A quick heads up: In celebration of its two-year anniversary of being released my good friend Meghan Callaway is putting her renowned Ultimate Pull-Up Program on sale all this week.
If you’re someone who has struggled conquering the pull-up or you’re a trainer/coach who wants a better understanding of how to program for any of your clients interested in performing their first pull-up (or doing more of them), you’d be hard pressed to find a more thorough resource. I’ve used the program myself many times. Exercises You Should Be Doing: Hollow Position “Pull-Up”In light of Meghan’s re-release I wanted to share one of my favorite drills I love using with anyone interested in conquering their first pull-up. I think there’s a common misconception that the only way to train the pull-up is by doing pull-ups. I mean, yes, that will be a thing – specificity matters – but if someone is unable to perform one, well, what do we do? I’m a big fan of implementing FLOOR-BASED drills to help build context and confidence. My starting point for pretty much everyone is to learn the correct way to perform a Hollow Position Hold. Photo Courtesy of StrongFirst.com (Karen Smith)
What’s so great about this drill – outside of allowing people a better appreciate of full-body tension and how much it really sucks – is that the position itself emulates how I’d want someone to hang from a bar when they attempt an actual pull-up; as the body is a more “connected” unit. Again, context. Now, there are numerous ways to progress the Hollow Body Hold.
Like I said there’s an infinite array of progressions and shenanigans to consider. To up the “specificity” ante a little more, however, I really like adding a “pull-up” into the mix. Who Did I Steal It From? – Another good friend of mine, Artemis Scantalides. What Does It Do? – If anything I feel it provides a bit of an “ah-HA” moment for the trainee. Once they grab the stick or PVC pipe and begin to perform the “pull-up” in the hollow position a light goes off as if to say” oooooooh snap, now I get why we’ve been doing this stuff!!” Also, context…;o) Key Coaching Cues – I wouldn’t add this variation until someone is able to hold a strict hollow position for 30 seconds. Once they’re there hand him/her a stick and wammo-bammo…it’s pretty self explanatory. One thing of note, though, is the breath. It behooves everyone to start cueing/coaching an exaggerated exhale/snake breath with each repetition. As the trainee emulates the pulling motion (s)he should perform an aggressive exhale; this helps to maintain tension and core recruitment. Also, because I said so. 2-3 sets of 6-10 repetitions should be money for most beginner and intermediate lifters. Did what you just read make your day? Ruin it? Either way, you should share it with your friends and/or comment below.via Blog – Tony Gentilcore http://tonygentilcore.com/2019/10/exercises-you-should-be-doing-hollow-position-hold-pull-up/
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AuthorI have 5+ years experience working as a medical transcriptionist. When I am not working, I enjoy sports like playing basketball or judo. I love making friends and connections. Archives
April 2023
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