Been watching your videos for years and years now. Body by Rings way back got me to the next level of my calisthenics training and it's been nothing but up since then. Glad to see your content is getting the attention it deserves. Cheers.
Great breakdown! I love how you go in-depth on these topics. My natural inclination - before I ever read anything on exercise or calisthenics - was to do hollow body. When people started talking about arched body, I decided to try it too. Learning both only improved my game overall! Love the hybrid technique too. Though I might be biased by the name.
I thought he had some info on this already posted somewhere. If I remember correctly, the consensus was to retract the scapula on the way down, and then protract at the top.
Hollow body all day. By engaging the glutes you will gain a better core stability and when coming up, hunching the back by contracting the abs and protracting the scapulae will allow you to develop the ab muscles and will make the exercise much, much harder. If you want to see these queues in action, just type on youtube "gymnast push-ups" and watch Dan Jeong's video. All these said, good luck exercising and embrace them gains! 💪
Depends on how you load them. If you do weighted pushups with a belt over the midback, your center of mass shifts and keeping a PPT is somewhat counterproductive for the following reasons: 1. The belt will slip towards your butt. 2. With your COM being shifted forward, you will immediately feel that the optimal technique is a slight hip pike and decline orientation of the torso. Main takeaway is that the nature of the exercise dictates the technique. And weighted pushups are a no-brainer if you want to get stronger at calisthenics
Based on what he's saying the hybrid form seems like a very natural way for your body to optimize the resistance curve of the pull. It's what I've always done by default on weighted pullups without even thinking about it. I always knew my form was different on weighted pullups versus bodyweight, but now I know why.
Yeah, I’ve never really analysed my form, but I’d say I definitely picked up a hybrid technique from some tips I got from an athleanX video ages ago. It just seems like a more comfortable style, especially when you’re a bigger guy, pulling over a hundred kilos.
This is maybe my 15th time watching this VOD, and honestly, the only difference I see between hollow and hybrid is the anterior core bracing, which I've never considered a critical part of a hollow-body pull up anyway. So yeah, I guess I've been doing hybrid all along. And really, the difference between arch and hollow = how much are you obsessing over the scapula and turning it into a row. If it feels like a row at the top, its an arch pull-up. Otherwise, its "hollow" or "hybrid." This is just my gym-bro brain trying to make sense of this. I welcome anyone to challenge what I'm saying here.
Great video, you are making my days better with these educational videos. I started to work again on my body before summer, now in much better shape than last year. Exercising can be hard sometimes but It always makes me feel better. Last year I had almost 400 lbs in body weight. One day I just started moving more, then slow running then I started doing weighted exercises and I was eating clean by following meal plan I got from site Next Level Diet. Today I have 250 lbs and I am happy like I never been in my life.
My natural way of doing pullups is hybrid. As I have never heard/ seen anyone mention it as a valid technique in my 3.5 years of Calisthenics, only Hollow vs Arched, I assumed I was doing it wrong and that it was bad form. I have tried to force one or the other, but neither feels so good as the hybrid movement. I am happy that you made this video.
Interesting. This made me realize that what I've typically been doing is arched pullups but then somewhat involuntarily switching to hybrids towards the end of the set as fatigue sets in. I knew the form difference between arched and hollow but didn't consider the biomechanical advantages and disadvantages of each. This makes a lot of sense.
Ive been doing the same thing. Starting out arched, and “Cheating” at the end of my set by doing hollowed reps. I am going to work on these intentionally
Very interesting take on this bodyweight staple. I personally use the arch as my preferred go-to option, but I'm eager to use the hollow version as this movement will surely expose weak areas in the kinetic chain. The sooner I identify these, the sooner I can correct them. Weighted calisthenics never lets you down, man. No matter your level. Keep it up and greetings from Spain, Daniel 💪
That's what i was thinking , the hybrid way i.e: the natural one would be the easiest on the muscles since everything naturally goes the path of least resistance , so if one's goal is to strenghen his muscles , doing the reverse ofd the hybrid i.e: the most difficult way , would be better provided it's doesn't cause harm to the body...
After having done your 6 week 20 pull-up program, followed by progressively increasing weighted pull-ups, I can say that I was doing hollow body with body weight only and hybrid with weighted pull-ups instinctively. I notice the need to want to utilize more biceps to get my chin over the bar as weight increases though. From a strength perspective it doesn’t matter how you move the weight, but from a muscular recruitment perspective, form is everything to target the right areas.
Super underrated video, this has everything explained in such great yet concise detail. I hope that in another video the advantageous positions of motion can be described for when certain muscle groups are shifted throughout the movement and when it would be disadvantageous or even prone to injury to fail to do the motions correctly for all three styles.
Wow why no one ever talked about this kind of pull ups??? I do them with arched back personally but i am looking forward to attempt this hybrid pull up.And i was wondering gow to do weighted pull ups thank you so much for all these information
Great work explaining this concept. Hybrid has always been my natural movement pattern for the pull up, but I haven't seen anyone break it down like this and give it validation. Thank you.
I tremendously appreciate the hybrid tip. I had been so laser focused on my hollow form that my range of motion had shortened. Had a great 1st set of hybrids. Subbed.
I was really stuck with this. I always tried to start with a hollow position. It was a real struggle to engage my back muscles. This has been the case for a couple of years now. After my experience, this video makes a lot of sense. Solved my problem. Thanks a lot.
Really good video. I recently began working on perfecting my pull up technique to optimise strength gains and every time I'd watch world class athletes they're seem to be using strange technique. And it didn't match what id see in RUclips tutorials. This is the only video showing this. Thank you
This is a great video. As a handstander and yogi, ive really only started working pulls and back more last year due to a shoulder injury. As a handstander, the hollw position in the upper part has felt the most natural. At the same time, ive been struggling to keep the hollow position in the bottom and starting from it. This hybrid pull which seems what ive been doing makes alot of sense and explains why ive been started arched but switching over to L or just straight when coming up. Now I dont feel as worthless during the pulls since ive been under the impression that a "real" pull is done hollow all the way. Got a lot of strength left to build since my surgery in april. Started with 2 clean pulls during rehab i august, up to 8 clean pulls with maximum disengage at the bottom and touching chest to bar on top position. At 10 clean pulls its time to start working for a muscle-up :) Thank you for great content!
Thank you for the analysis. I normally do the hollow version since i got to know that a pull up is not simply pull yourself up without paying attention to the form. The reason is that hollow body version on the one hand looks more awesome to me because it looks more controlled and stiff (i know that this must not be the case ;)!) and is more of like a gymnast style. And on the other hand i like the activation of the abdominal muscles. I think a have done a significant part of my core workout already when performing in the hollow body style... Also i'm not the chasing-reps-type - at least most of the time :P. So i will try the hybrid way soon :D!
I've switched to arched recently. Just trying to put some muscle on and get my reps up. Definitely going to start including hybrid into my workouts though
I'm currently training the arched variant. Still can't get my chest all the way to the bar but I have a setup that allows me to step up the remaining 5cm or so, so I just do negatives on the top part, hoping to get to full ROM with strict form soon! Huge thank you for always providing amazing quality ressources for free, whenever I'm not sure about the correct form for a certain exercise or a good progression for a certain skill, your channel is my first source of information.
@@TriplethePower154 yeah, I get around 4-5 clean chest to bar reps now. Just like I described, pull up as far as I could, lifted myself up the last couple cm, then slow controlled negative all the way.
Love your stuff, I use hybrid for weighted and single arm negatives, strength focused (didn't really know that until this video. Later in a session I use Arch because I want to target my upper back and I hope to improve my posture being 6ft2 and working on a computer. I've also been using your Face pull technique on rings as a finisher. Thank you bro for the depth of knowledge I've been watching for over 6 years.
I mostly do hollow right now my focus from the beginning has been training to pull primarily with my arms, my goal is to continue to build up my forearms and bicep strength and muscle. I just hit a personal best 13 rep set of rock solid chin ups.
Good points. It fun to play around with tricks until you strap enough weights around your waist. Then it is battle mode, what matters then is chin cleanly over the bar. I have found that the hybrid movement is both safe and efficient, as you say.
I prefer (weighted) chin ups over all pull up variations. The biomechanics of the exercise make it a stronger and more natural movement pattern for vertical pulling. Also the lats are stretched a lot more at the bottom (resting) position of a chin up because the shoulder is externally rotated and (typically) the hands are closer together. Stretching the lats to their full length under load and initiating contraction from a deep stretch position is far superior for hypertrophy. I also personally find it's much more comfortable and better for shoulder health. I had issues with shoulder impingement from pull ups which I've never had with chin ups. My 2 cents as a fellow physiotherapist
You say you experience some impingement from pull-ups, so you went with chin-ups. As a physiotherapist, would you not be inclined to find the cause for the impingement and rectify it? Or do you think it cannot be fixed?
@@alaron5698 My last point is more anecdotal/personal experience so take it with a pinch of salt. I prefer chin ups for the other reasons I mentioned - as well as feeling a better contraction in my back and stronger mind-muscle connection. I did resolve my shoulder pain and can do pull ups without issues now, but at that time I found chin ups didn't aggravate it. Because of this I was able to train effectively around the pain while resting the inflamed/affected structures (and doing rehab exercices and stretching at the same time). When I was able to go back to pull ups, I found chin ups were still preferential. In my case the issue may have been from over use, or because my mobility into shoulder flexion wasn't great. Ultimately rest, avoiding provocative movements and improving my shoulder flexion seemed to cure it. So it's not that pull ups are bad for your shoulders or anything like that. However, you could argue the sub acromial space is closed down more in a pull up than a chin up due to the humerus being more internally rotated - flexion with internal rotation being the most provocative position for shoulder impingement. My point is, if you have shoulder pain from pull ups - get it looked at - but maybe try chin ups in the meantime
omg i always thought the hybrid is very unique and natural to me. the que chest to bar has always been my goal and its fairly easy at the start but when i start to reach failure my legs would go forward and my back would round a little and i would feel my lats working a lot harder to get me up. thank you for this, this is fairly sophisticated stuff i never knew after training for a while!
Yep this is has always been my experience too. I'd pull arched chest to bar, but then as fatigue sets in and it gets harder to reach the bar I'd hollow towards the top to make it easier. Been doing pullups for about 15 years and I never knew that's what I was doing or why lol.
A lot of time ago i did the hollow ones. Always going full down. Until one morning i damaged my right shoulder. Unbelievable pain! I was really afraid that i would never be able to do pull ups again. I was not able to wash my back with my right hand, mobility gone. And worst of all i was in pain in every single movement my shoulder was engaged. This means i was in pain almost all the time. Such mistakes shows you that you that all muscles are engaged in almost whatever movement. I would never thought that simply lifting my hand to desk i would be in such a pain. Shoulders are not engaged only when doing presses or exercises like this. I thought i was heading to a surgery. I felt so helpless and fool. I desperately wished i could turn back time. I stopped whatever exercise involved upper body for about a week. Then i started doing chin ups but not going full down. If so the pain was terrible. But even so i still was in some pain. But i did not quit. I always preferred to recover with modified training but not without any training at all for months. Finally i recovered. It took me months. More than half a year. One day i felt like i could try a pull up because i was capable of doing full down chin ups. Instinctively i arched my back and i was not in pain! But if i went full down the pain was terrible. Nowadays i can do full down pull ups again. The fear is still here. My mind is always there. But no more hollows, i dare not anything else than arched ones. Unfortunately i still can not wash my back with my right hand. I have lost this level of mobility and i do not think i will be able to regain it. The only change is that i am not in pain trying to get my right hand back as much as the left one. Stupid mistakes. It could be worse. But it also could be better.
Ive always been able to do more hollow body, but when i started doing arched my shoulders definitely felt healthier and upper mid back/rear delts deffo developed more.
Wow. I’ve been doing Hybrid this whole time and didn’t know it! I think it’s important to not be dogmatic about this kinda thing. Pick a style, progress with it, the switch it up when progress stalls!
For me personally, I use the arch back for lower bars and hollow for when the bar is higher. I find if I do the hollow on a lower bar I find I hunch over too much.
I like the added tension on the lower core with Hollow body. Feels easier to keep strict form with them. With an arched back its easier to get into a swinging motion carrying momentum and "cheating" hybrid makes alot of sense for best of both worlds. Pointing the toes at the top of the rep. But no kipping.
My vote is for hollow (with maybe a touch of hybrid) because when I arch it transfers a lot of stress to my elbows and I get tennis elbow. As long as I stick to hollow body my elbows can handle any amount of volume.
I started doing sets of L-sit pull ups during my workout, and I have a bit of uncomfort in my left elbow. Is this due to the tendon being over worked from a hard exercise that I am not ready for? I was able to do 5 sets of 10,8,6,5,5. Maybe it is the form that's wrong?
Great video. I only do arched pullups. Not because I'm physically incapable of hollow-body style, but because the space I work out in (basement) has a relatively low ceiling. If I do hollow-body my head will hit the ceiling before the end of the range of motion. Arched pullups keep my head just enough lower to not collide.
This is my first time seeing your channel and I absolutely loved this video. The information was insightful with a clear and concise presentation. Thanks for the video!
The hybrid technique is basically reducing the range of motion by compensating with the core muscles. Assuming that a larger range of motion is better for mobility and hypotrophy, a pull-up with reverse rotation of the upper body would probably be more effective.
This might actually help me with my muscle ups... I don't think i ever do arch back pull ups, Or i might already be doing hybrid pull ups and just not noticing. Definitely going to try both varients out and then do my pull ups normally to see which my body favours. Very insightful and also useful for someone who's studying to become a personal trainer
@@Un1234l I think you are correct. When I started doing pull-ups, I was only doing negatives to build my strength until I was able to do a complete pull-up.
After the last rep of each set, try to go for another rep which probably won't happen but this time try to hold your body in the air as long as possible. When you're tired, slowly but VERY VERY SLOWLY get down to the neutral position. I can't tell if it will increase your reps but your back will surely grow larger.
Performance wise the principe of elastic energy and relaxing of core and scapula before contracting must not be forgotten as it will allow for a much stronger contraction than performing statically. If you wanna lift heavy weighted pull ups, performing a countermovement for the scapula and core bracing will lead to optimal power output
I always do hollow from start to finish. I do it because I have herniated discs from 20 years ago, and the stability of crunching down and squeezing the glutes reduces risk of nerve pinching.
Great video. I agree that the hybrid technique you described is the most intuitive method of doing pull ups. It's how I do all my reps and it's the one I feel strongest in. Would also be nice if you could do a similar video for dips. Specifically the differences between the "conventional" style of dipping with retracted scapula vs the "streetlifting" style with protracted scapula and posterior pelvic tilt, along with the benefits of both.
Awesome video! Very informative. Small detail though: changing from hollow body to arched body doesn't move your centre of mass forwards or backwards. It will be straight beneath your hands in both positions.
I do a super hybrid approach where I also dead-hang at the bottom for a moment to stretch maximally before going hollow and pulling with scapula retraction to finally go hollow at the top
I actually like the arched pull-up, however when doing back isolations with machines I use hollow body. I’m glad that he touches on this because I don’t think it’s talked about enough
You’re in amazing shape and obviously know what you’re talking about. However, one point - the reason beginners don’t do hybrid is because they’re not going for max reps for a competition. The hybrid technique is fine for advanced folks who have developed their upper body sufficiently. But for beginners it’s an illusion of more reps at risk of improper development and injury.
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Can you activate the subtitles? Plase. Regards from Spain and thanks in advance
Great topic 😄🙌🏻
Been watching your videos for years and years now. Body by Rings way back got me to the next level of my calisthenics training and it's been nothing but up since then. Glad to see your content is getting the attention it deserves. Cheers.
When you asking "Which is better" you should specify "better for ...".
What pull to target lower lats? Hollow or arched?
To quote you directly: "Just pull that shit bro"
Great breakdown! I love how you go in-depth on these topics.
My natural inclination - before I ever read anything on exercise or calisthenics - was to do hollow body. When people started talking about arched body, I decided to try it too. Learning both only improved my game overall!
Love the hybrid technique too. Though I might be biased by the name.
The Hampton Pullup😎
damn! i always thought i was messing up pullups because i used to arch during the start and hollow near the top but now i know its hybrid!!
@@Jadeenn same, i always thought that my shoulder mobility is the cause of me slighty hollowing at the top position
🙌
My favorite is the "empty coffee cup-up"
Mate hands down THE BEST video I’ve ever seen on this topic. Nailed every single detail. Community will truly appreciate this one 💙 - Gabo
💯👊🏽🙏🏽✌🏽🦍
Gabo love your videos man!
You two are among the best things to happen to calisthenics
This is the longest 4 minute video I've seen 😂
I know exactly what you mean
Was literally searching up difference between hollow v arched.
Thanks FitnessFAQs
this helped for sure!
This is a great topic. ALSO would be great to discuss the same for push ups. Pros and cons of neutral spine or hollow body.
Good idea, would really like to see such a video!
I thought he had some info on this already posted somewhere. If I remember correctly, the consensus was to retract the scapula on the way down, and then protract at the top.
Hollow body all day. By engaging the glutes you will gain a better core stability and when coming up, hunching the back by contracting the abs and protracting the scapulae will allow you to develop the ab muscles and will make the exercise much, much harder. If you want to see these queues in action, just type on youtube "gymnast push-ups" and watch Dan Jeong's video. All these said, good luck exercising and embrace them gains! 💪
Depends on how you load them. If you do weighted pushups with a belt over the midback, your center of mass shifts and keeping a PPT is somewhat counterproductive for the following reasons:
1. The belt will slip towards your butt.
2. With your COM being shifted forward, you will immediately feel that the optimal technique is a slight hip pike and decline orientation of the torso.
Main takeaway is that the nature of the exercise dictates the technique. And weighted pushups are a no-brainer if you want to get stronger at calisthenics
Push ups are cardio dogshit exercise.
I've been using hybrid technique and didn't even realize that.
It's always pleasure to watch your videos.
Based on what he's saying the hybrid form seems like a very natural way for your body to optimize the resistance curve of the pull. It's what I've always done by default on weighted pullups without even thinking about it. I always knew my form was different on weighted pullups versus bodyweight, but now I know why.
Yeah, I’ve never really analysed my form, but I’d say I definitely picked up a hybrid technique from some tips I got from an athleanX video ages ago. It just seems like a more comfortable style, especially when you’re a bigger guy, pulling over a hundred kilos.
This is maybe my 15th time watching this VOD, and honestly, the only difference I see between hollow and hybrid is the anterior core bracing, which I've never considered a critical part of a hollow-body pull up anyway. So yeah, I guess I've been doing hybrid all along.
And really, the difference between arch and hollow = how much are you obsessing over the scapula and turning it into a row.
If it feels like a row at the top, its an arch pull-up. Otherwise, its "hollow" or "hybrid."
This is just my gym-bro brain trying to make sense of this. I welcome anyone to challenge what I'm saying here.
Great video, you are making my days better with these educational videos. I started to work again on my body before summer, now in much better shape than last year. Exercising can be hard sometimes but It always makes me feel better. Last year I had almost 400 lbs in body weight. One day I just started moving more, then slow running then I started doing weighted exercises and I was eating clean by following meal plan I got from site Next Level Diet. Today I have 250 lbs and I am happy like I never been in my life.
Hey man can you share it?
As old as the pull up is, this managed to still bring an immense amount of new insight to the movement. Great breakdown
Pull-ups are legendary :)
My natural way of doing pullups is hybrid. As I have never heard/ seen anyone mention it as a valid technique in my 3.5 years of Calisthenics, only Hollow vs Arched, I assumed I was doing it wrong and that it was bad form. I have tried to force one or the other, but neither feels so good as the hybrid movement. I am happy that you made this video.
Interesting. This made me realize that what I've typically been doing is arched pullups but then somewhat involuntarily switching to hybrids towards the end of the set as fatigue sets in. I knew the form difference between arched and hollow but didn't consider the biomechanical advantages and disadvantages of each. This makes a lot of sense.
for how long are you already working out?
Ive been doing the same thing. Starting out arched, and “Cheating” at the end of my set by doing hollowed reps. I am going to work on these intentionally
@@kyleolin3566 let us know how it’s going!
Very interesting take on this bodyweight staple. I personally use the arch as my preferred go-to option, but I'm eager to use the hollow version as this movement will surely expose weak areas in the kinetic chain. The sooner I identify these, the sooner I can correct them. Weighted calisthenics never lets you down, man. No matter your level. Keep it up and greetings from Spain, Daniel 💪
That's what i was thinking , the hybrid way i.e: the natural one would be the easiest on the muscles since everything naturally goes the path of least resistance , so if one's goal is to strenghen his muscles , doing the reverse ofd the hybrid i.e: the most difficult way , would be better provided it's doesn't cause harm to the body...
This video will put an end to the pull-up form debate! Best breakdown so far!
true! it's crazy good
This video is so good that even other big calisthenics channels came here to praise it. Kudos
love the "choose wisely" - pressure you create :-D
haha yes
Awesome to see Timo in the video. He has been a big source of inspiration over the years
Learn something everyday. Thank you
After having done your 6 week 20 pull-up program, followed by progressively increasing weighted pull-ups, I can say that I was doing hollow body with body weight only and hybrid with weighted pull-ups instinctively. I notice the need to want to utilize more biceps to get my chin over the bar as weight increases though. From a strength perspective it doesn’t matter how you move the weight, but from a muscular recruitment perspective, form is everything to target the right areas.
Is hybrid pull up the best for muscular recruitment?
Super underrated video, this has everything explained in such great yet concise detail. I hope that in another video the advantageous positions of motion can be described for when certain muscle groups are shifted throughout the movement and when it would be disadvantageous or even prone to injury to fail to do the motions correctly for all three styles.
Ppppppppppppppppppppp
Apparantly I've been trying to "fix" my hybrid to arch since the past month
and how does it go?
Wow why no one ever talked about this kind of pull ups??? I do them with arched back personally but i am looking forward to attempt this hybrid pull up.And i was wondering gow to do weighted pull ups thank you so much for all these information
Really interesting video! I am strongest in hollow body because I prefer to keep everything tight in the kinetic chain
Great work explaining this concept. Hybrid has always been my natural movement pattern for the pull up, but I haven't seen anyone break it down like this and give it validation. Thank you.
I tremendously appreciate the hybrid tip. I had been so laser focused on my hollow form that my range of motion had shortened. Had a great 1st set of hybrids. Subbed.
Great quality video, it has everything that you need to know and best of all, it's less than 5 minutes
yeah he values our time!
I was really stuck with this. I always tried to start with a hollow position. It was a real struggle to engage my back muscles. This has been the case for a couple of years now.
After my experience, this video makes a lot of sense. Solved my problem. Thanks a lot.
happy to hear that your problem is solved!
Fucking love it. Next level shit bro, 10/10 stuff here and totally accessible even for the laymen
Really good video. I recently began working on perfecting my pull up technique to optimise strength gains and every time I'd watch world class athletes they're seem to be using strange technique. And it didn't match what id see in RUclips tutorials. This is the only video showing this. Thank you
I cant not subscribe with a video of this much perfection and attention to detail!
This is a great video. As a handstander and yogi, ive really only started working pulls and back more last year due to a shoulder injury. As a handstander, the hollw position in the upper part has felt the most natural. At the same time, ive been struggling to keep the hollow position in the bottom and starting from it. This hybrid pull which seems what ive been doing makes alot of sense and explains why ive been started arched but switching over to L or just straight when coming up.
Now I dont feel as worthless during the pulls since ive been under the impression that a "real" pull is done hollow all the way. Got a lot of strength left to build since my surgery in april. Started with 2 clean pulls during rehab i august, up to 8 clean pulls with maximum disengage at the bottom and touching chest to bar on top position. At 10 clean pulls its time to start working for a muscle-up :)
Thank you for great content!
Bro you are absolutely JACKED
Thank you for the analysis. I normally do the hollow version since i got to know that a pull up is not simply pull yourself up without paying attention to the form. The reason is that hollow body version on the one hand looks more awesome to me because it looks more controlled and stiff (i know that this must not be the case ;)!) and is more of like a gymnast style. And on the other hand i like the activation of the abdominal muscles. I think a have done a significant part of my core workout already when performing in the hollow body style... Also i'm not the chasing-reps-type - at least most of the time :P. So i will try the hybrid way soon :D!
I've switched to arched recently. Just trying to put some muscle on and get my reps up. Definitely going to start including hybrid into my workouts though
how many can you do?
Finally! You simply closed this ongoing debate. Thank you.
I'm currently training the arched variant. Still can't get my chest all the way to the bar but I have a setup that allows me to step up the remaining 5cm or so, so I just do negatives on the top part, hoping to get to full ROM with strict form soon!
Huge thank you for always providing amazing quality ressources for free, whenever I'm not sure about the correct form for a certain exercise or a good progression for a certain skill, your channel is my first source of information.
Did you eventually get the high pull ups ? And how ?
@@TriplethePower154 yeah, I get around 4-5 clean chest to bar reps now. Just like I described, pull up as far as I could, lifted myself up the last couple cm, then slow controlled negative all the way.
I feel like I’ve always struggled thinking I was doing it “wrong” if I came hollow at the top of the pull up. So glad I came across this video.
Great video. Really appreciate the break downs.
Interesting, never considered this. I’ve only been doing both hollows and arch I train them both but didn’t realize hybrid was a thing. Thanks!
Putting into words what our bodies do automatically. Great video!
what he does is great!
@Unknown 💪
This video is simply amazing. I’ve been looking for this sort of information for a very long time. You just earned a subscriber.
he gives so good information!
Wow I didn't expect this level of depth. You did an awesome job!
he gave us all the information
Love your stuff, I use hybrid for weighted and single arm negatives, strength focused (didn't really know that until this video. Later in a session I use Arch because I want to target my upper back and I hope to improve my posture being 6ft2 and working on a computer. I've also been using your Face pull technique on rings as a finisher. Thank you bro for the depth of knowledge I've been watching for over 6 years.
You're a great coach and absolute beast of a man . Great example!
Top notch video! I love your passion for calisthenics and calisthenic teaching! Keep it up. ☺️
he helps a lot of people with it!
at 3:50 he's just overwhelmed by his love for the rings
So many gold nuggets in this video, great stuff 💪💪
Flawless technique. Thank you for that video.
Fantastic explanation putting practice into visualization.
I like how you don't bullshit us and get straight to the point
awesome breakdown and video. learned so much man. appreciate these over ur shorts, keep it up!!
yes it's crazy how much we can learn in only 5 minutes right?
I mostly do hollow right now my focus from the beginning has been training to pull primarily with my arms, my goal is to continue to build up my forearms and bicep strength and muscle. I just hit a personal best 13 rep set of rock solid chin ups.
Ty for the variations
Good points. It fun to play around with tricks until you strap enough weights around your waist. Then it is battle mode, what matters then is chin cleanly over the bar. I have found that the hybrid movement is both safe and efficient, as you say.
I prefer (weighted) chin ups over all pull up variations. The biomechanics of the exercise make it a stronger and more natural movement pattern for vertical pulling. Also the lats are stretched a lot more at the bottom (resting) position of a chin up because the shoulder is externally rotated and (typically) the hands are closer together. Stretching the lats to their full length under load and initiating contraction from a deep stretch position is far superior for hypertrophy. I also personally find it's much more comfortable and better for shoulder health. I had issues with shoulder impingement from pull ups which I've never had with chin ups. My 2 cents as a fellow physiotherapist
You say you experience some impingement from pull-ups, so you went with chin-ups. As a physiotherapist, would you not be inclined to find the cause for the impingement and rectify it? Or do you think it cannot be fixed?
@@alaron5698 My last point is more anecdotal/personal experience so take it with a pinch of salt. I prefer chin ups for the other reasons I mentioned - as well as feeling a better contraction in my back and stronger mind-muscle connection.
I did resolve my shoulder pain and can do pull ups without issues now, but at that time I found chin ups didn't aggravate it. Because of this I was able to train effectively around the pain while resting the inflamed/affected structures (and doing rehab exercices and stretching at the same time). When I was able to go back to pull ups, I found chin ups were still preferential.
In my case the issue may have been from over use, or because my mobility into shoulder flexion wasn't great. Ultimately rest, avoiding provocative movements and improving my shoulder flexion seemed to cure it.
So it's not that pull ups are bad for your shoulders or anything like that. However, you could argue the sub acromial space is closed down more in a pull up than a chin up due to the humerus being more internally rotated - flexion with internal rotation being the most provocative position for shoulder impingement. My point is, if you have shoulder pain from pull ups - get it looked at - but maybe try chin ups in the meantime
omg i always thought the hybrid is very unique and natural to me. the que chest to bar has always been my goal and its fairly easy at the start but when i start to reach failure my legs would go forward and my back would round a little and i would feel my lats working a lot harder to get me up. thank you for this, this is fairly sophisticated stuff i never knew after training for a while!
the same happens to me xDD
Yep this is has always been my experience too. I'd pull arched chest to bar, but then as fatigue sets in and it gets harder to reach the bar I'd hollow towards the top to make it easier. Been doing pullups for about 15 years and I never knew that's what I was doing or why lol.
@@yewtewbstew547 yup! now im doing weighted pull ups, i dont think there's any more efficient form than the hybrid form.
my god the strength is crazy. people that do rings always amazed me
A lot of time ago i did the hollow ones. Always going full down. Until one morning i damaged my right shoulder. Unbelievable pain!
I was really afraid that i would never be able to do pull ups again.
I was not able to wash my back with my right hand, mobility gone.
And worst of all i was in pain in every single movement my shoulder was engaged. This means i was in pain almost all the time.
Such mistakes shows you that you that all muscles are engaged in almost whatever movement. I would never thought that simply lifting my hand to desk i would be in such a pain. Shoulders are not engaged only when doing presses or exercises like this.
I thought i was heading to a surgery. I felt so helpless and fool. I desperately wished i could turn back time.
I stopped whatever exercise involved upper body for about a week.
Then i started doing chin ups but not going full down. If so the pain was terrible. But even so i still was in some pain. But i did not quit. I always preferred to recover with modified training but not without any training at all for months.
Finally i recovered. It took me months. More than half a year.
One day i felt like i could try a pull up because i was capable of doing full down chin ups. Instinctively i arched my back and i was not in pain! But if i went full down the pain was terrible.
Nowadays i can do full down pull ups again. The fear is still here. My mind is always there. But no more hollows, i dare not anything else than arched ones.
Unfortunately i still can not wash my back with my right hand. I have lost this level of mobility and i do not think i will be able to regain it. The only change is that i am not in pain trying to get my right hand back as much as the left one.
Stupid mistakes. It could be worse. But it also could be better.
this is one of the best channels i swear
Thanks amazimg stuff! Best explanation
Just do whichever you want.Don't stop doing it.As long as you keep doing it, you will find the best way yourself.
Great video...thanks for the in depth info
Ive always been able to do more hollow body, but when i started doing arched my shoulders definitely felt healthier and upper mid back/rear delts deffo developed more.
Super video Daniel!!🙏 This will be my technical focus to optimize performance. Thank you!
Wow. I’ve been doing Hybrid this whole time and didn’t know it! I think it’s important to not be dogmatic about this kinda thing. Pick a style, progress with it, the switch it up when progress stalls!
yeah sometimes you do stuff all the time without realizing it
I am excited to watch this because I do both and I have no idea either way
For me personally, I use the arch back for lower bars and hollow for when the bar is higher. I find if I do the hollow on a lower bar I find I hunch over too much.
👍I actually just did the hybrid variation in my training today.
awesome! have you done it consciously or was it coincidence?
amazing words! thank you
Awesome tips with the pull-up. I am getting more out of my workouts for sure.
I like the added tension on the lower core with Hollow body. Feels easier to keep strict form with them. With an arched back its easier to get into a swinging motion carrying momentum and "cheating" hybrid makes alot of sense for best of both worlds. Pointing the toes at the top of the rep. But no kipping.
My vote is for hollow (with maybe a touch of hybrid) because when I arch it transfers a lot of stress to my elbows and I get tennis elbow. As long as I stick to hollow body my elbows can handle any amount of volume.
I started doing sets of L-sit pull ups during my workout, and I have a bit of uncomfort in my left elbow. Is this due to the tendon being over worked from a hard exercise that I am not ready for? I was able to do 5 sets of 10,8,6,5,5. Maybe it is the form that's wrong?
@@willp8126 5 sets of a new style of pull-ups is probably too much. Maybe just do 2 sets L-sit pull-ups for a while while your body catches up.
@@claybutler that's what i was thinking, thank you for the feedback man.
1:54 one of the cleanest scapular activations ive ever seen. bro looked like the terminator booting up
i didn't realize i've been doing hybrid this whole time, and yes it is easier to lift more weight by doing so
will you continue doing the hybrid ones?
Great video. I only do arched pullups. Not because I'm physically incapable of hollow-body style, but because the space I work out in (basement) has a relatively low ceiling. If I do hollow-body my head will hit the ceiling before the end of the range of motion. Arched pullups keep my head just enough lower to not collide.
Bloody hell. Great analysis. Ive noticed myself doing all of the aforementioned. Definitely notice myself switching to hybrid when shit gets tough
When I first started calisthenics, I naturally started of with hybrid form, but unlearned it because I focused on form over reps.
Beginners don't use hybrid because the spinal shift tends to risk a kind of kipping motion and shoulder instability.
This is my first time seeing your channel and I absolutely loved this video. The information was insightful with a clear and concise presentation. Thanks for the video!
I find that pull-up on rings naturally reverts to hybrid technique and feels more natural for the shoulders to
Exactly, I naturally followed Hybrid motion on rings and thought I was doing it wrong but it turns out to be correct way to do it
TLDR; just pull hard af and the body will figure it out naturally.
Amazing explanation 🙏🏻
I'm glad I watched this. I don't know where but at some point I picked up that "arching = better" and have been doing it ever since.
1:55 you have 2 faces in your back
You literally took from my mouth what I pass on to my students during personal training. Nice video!
Conteúdo interessante...só agrega.👊🏻💪🏻👏🏻👏🏻👏🏻👏🏻
The hybrid technique is basically reducing the range of motion by compensating with the core muscles. Assuming that a larger range of motion is better for mobility and hypotrophy, a pull-up with reverse rotation of the upper body would probably be more effective.
This might actually help me with my muscle ups... I don't think i ever do arch back pull ups, Or i might already be doing hybrid pull ups and just not noticing. Definitely going to try both varients out and then do my pull ups normally to see which my body favours. Very insightful and also useful for someone who's studying to become a personal trainer
Been stuck with my bodyweight pull-ups of 7 reps for 2 years now. I'll definitely try the combined style as I usually just do the strict arc pull-ups.
The "russian fighter pull up program" helped me a lot, maybe you could give it a try.
@@Hannemann237 I have looked it up, want to try it but I can only train about 4x per week so I need to adjust it.
Same here. You have to start increasing the intensity with weighted pull up negatives or archers.
@@Un1234l I think you are correct. When I started doing pull-ups, I was only doing negatives to build my strength until I was able to do a complete pull-up.
After the last rep of each set, try to go for another rep which probably won't happen but this time try to hold your body in the air as long as possible. When you're tired, slowly but VERY VERY SLOWLY get down to the neutral position.
I can't tell if it will increase your reps but your back will surely grow larger.
Performance wise the principe of elastic energy and relaxing of core and scapula before contracting must not be forgotten as it will allow for a much stronger contraction than performing statically.
If you wanna lift heavy weighted pull ups, performing a countermovement for the scapula and core bracing will lead to optimal power output
I always do hollow from start to finish. I do it because I have herniated discs from 20 years ago, and the stability of crunching down and squeezing the glutes reduces risk of nerve pinching.
Great video. I agree that the hybrid technique you described is the most intuitive method of doing pull ups. It's how I do all my reps and it's the one I feel strongest in.
Would also be nice if you could do a similar video for dips. Specifically the differences between the "conventional" style of dipping with retracted scapula vs the "streetlifting" style with protracted scapula and posterior pelvic tilt, along with the benefits of both.
It sounds like you're talking about the difference between normal dips and chest dips
Awesome video! Very informative. Small detail though: changing from hollow body to arched body doesn't move your centre of mass forwards or backwards. It will be straight beneath your hands in both positions.
thanks!
I recently bought your programs! Looking forward to start with them rings 💪🏽
I do a super hybrid approach where I also dead-hang at the bottom for a moment to stretch maximally before going hollow and pulling with scapula retraction to finally go hollow at the top
this guy has been doing pull ups for more than 4 minutes straight, impressive
Amazing thank you 🙏
I actually like the arched pull-up, however when doing back isolations with machines I use hollow body. I’m glad that he touches on this because I don’t think it’s talked about enough
You’re in amazing shape and obviously know what you’re talking about. However, one point - the reason beginners don’t do hybrid is because they’re not going for max reps for a competition. The hybrid technique is fine for advanced folks who have developed their upper body sufficiently. But for beginners it’s an illusion of more reps at risk of improper development and injury.
BS.
Excellent video💪