Pull-Up Hold

Setup

• Stand directly beneath a secure pull-up bar.

• Reach up and grasp the bar with a pronated grip (palms facing away), slightly wider than shoulder-width apart.

Execution

• Engage your core and glutes to stabilize your body.

• Execute an explosive pull-up until your chin clears the bar.

• Hold this top position steady.

• Ensure your neck is relaxed and your gaze is fixed ahead.

• Keep your elbows tucked in close to your sides, engaging the back muscles fully.

• Maintain the squeeze on the bar and keep the body rigid throughout the desired duration.