Setup
Grip a pull-up bar with both hands slightly wider than shoulder-width, using an overhand grip. Hang with arms fully extended, feet off the ground, and your body in a straight line.
How to do it
- Keep your shoulders engaged by pulling them slightly down and back rather than letting them collapse up toward your ears.
- Maintain a neutral head position by looking straight ahead or slightly upward.
- Squeeze the bar tightly with your entire hand, wrapping your thumbs around for maximum grip engagement.
- Keep your core lightly braced and legs together to prevent excessive swinging.
- Breathe steadily throughout the hold rather than holding your breath.
Watch out for
- ✗Letting shoulders shrug up to the ears instead of maintaining active shoulder engagement.
- ✗Gripping only with fingers instead of squeezing the entire hand around the bar.
- ✗Swinging or kicking the legs excessively, which reduces time under tension for the forearms.