Pull-Up Hold

oec:pull-up-hold

An isometric bodyweight exercise where you hold the top position of a pull-up with your chin cleared over the bar.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: flexed-arm hang, isometric pull-up hold, chin-over-bar hold, horizontal traction isometry, Pull-up Isometric Hold

How to do it

Stand under a pull-up bar and grasp it with an overhand (pronated) grip, about shoulder-width apart.
Step onto a box or jump up to position your chest near the bar and clear your chin fully above bar height.

Drive your elbows down and back while retracting and depressing your shoulder blades.
Brace your core and squeeze your glutes and legs together to prevent swinging.
Hold the chin-over-bar position rigidly for the target duration.
Lower yourself under control to a dead hang or step back down onto the box.

Take short, controlled breaths while maintaining abdominal bracing throughout the hold.

Reaching and hyperextending the neck to clear the chin over the bar.: Keep the cervical spine neutral and focus on elevating the chest to clear the bar.
Allowing the shoulders to shrug up toward the ears.: Actively depress the scapulae, pulling the shoulders down away from the ears.
Swinging or flailing the legs to maintain height.: Squeeze the legs and glutes together in a hollow-body position to eliminate swinging.

Ensure the pull-up bar is securely anchored and has adequate clearance.
Place a stable step or box underneath if you cannot safely jump up or step down.

This record: CC-BY-SA-4.0.