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😊
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.
@@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
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.
The arch technique helps in the correction of forward head posture. I'm not so sure about the hollow body position though as this seems to replicate the forward head posture.
@@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
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.
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’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
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
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.
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.
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.
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?
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!
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
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
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)
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.
🐾 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.
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
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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
Train both for more balanced back development.
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!?
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.
Homeboy has that textbook back
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
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.
The arch technique helps in the correction of forward head posture. I'm not so sure about the hollow body position though as this seems to replicate the forward head posture.
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
Insightful and concise point!!
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
Hollow is my ravorite
Excellent form . Some of the best I've ever seen .
Wow! Never heard anyone explain this before!!! Thank you!!!
I'm working on my muscle ups. This will help. Thank you
No need to think. Just exercise consistently
The two aren't mutually exclusive
My body naturally took that position after i master the pullups.
Ty bro
Please do a Video on which Supplements you take and how your daily nutriton looks like
Holy shit your back is see through
Excellent advice as always
Just when you think you have learned everything along comes this fella! Thanks bro, you're a welcomed resource bro! 🤘❤
I'm close to my first arched pull-up, but the hollow body one... it's intimidating how much tougher it is
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
Hollow makes my shoulder aches
I do pullups/leglifts to the ceiling and rotate wrist and hips.
Good knowledge
bro you are gold
Thx bro
Hollowed is way easier. Wayyy easier.
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’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
What about hands to body pull/chin ups.
Enjoy your videos
A pre stretch on the bottom induces a stronger concentric contraction
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
First time someone mention patterns workout
Bro my minds dirty, thought some other thing seeing the title 😂
Any advice for forearm pain
I just subscribed because of this video. 👍
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
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
just do both
Pull ups gives me lower back pain
Recently I've been doing hollow cause rn I'm working towards muscle ups. Got bored of regular push ups.
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.
So arch is for beginners and hollow is better for pros because it gives more gains if you are strong enough to do it.
All of them are good, these details are for professionals more.
I always just pencil my body. That what I learned from Chris heria at least.
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.
So, if your focus is strength, do hollow, even though arch hits the muscles better??
Ok, imma do both
I didn’t even know i was doing hollow body thnks
If that dude was two shades darker he’d look like a shredded beast
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
For explosive pull ups is it recomended to hollow?
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.
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
Nice theory
Do you believe in high lat insertion?
When i arch my back I sometimes feel a small kind of electrical pain In
my lower back
Which one is good for beginners ? Max rep 5
I can't do 1wrong pull up so that i do right one like this😊
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?
what if keep my body straight as i can?
My belly goes forward instead😂
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!
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
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
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
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)
Is it possible I can reach this form one day? 😅
Well I guess it's back day tomorrow
His back is beautiful
Idk why but hollow body seems a whole lot easier for me
What a body and accent!
So hollow body for military training?
It is normal the legs going foward? Like, im almost doing a lsit lmao
Hey am struck 5 pull ups for long time… any help
my shoulders are rounded and my arms cannot be fully straight, so its difficult to do a pullup shown in this video
Demo back 👍👍
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
Garmin instinct
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.
what? i always did these hollow and they feel easier for me, when i get tired i actually stop arching my back
Goat
🐾
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 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.
Beautiful physique 💪😎
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
I have been lifting for 7 months and have finally done my first pull up (I’m a thiccc dude)
Nice keep it up!!!
You’re doing them too fast but good form besides that!
I'll gp for hollow
💪❤🙏
Nice back tho
I’m 39 and my max pull ups is 25 and I can’t even do a muscle up. My dad is 71 and he does muscle ups look like a gnat lmao
I used to love doing pull ups until my elbows flared up😢