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
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.
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.
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 💪
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
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.
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.
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
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 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.
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
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 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'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.
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
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.
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 UA-cam tutorials. This is the only video showing this. Thank you
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.
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.
@@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.
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!
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.
I have and prefer a low setup where I must bend my knees. Hollow body pull-up for a low set up is an L-sit pull-up, start sitting down or your heels on the ground, and the arched back just start from kneeling or almost kneeling on your knees, tip toeing on the ground. I try very hard to focus on the arched back form, but in later reps on the last couple sets, I naturally move to an L-sit on the way up (hybrid) as he mentioned here (good to see I'm not alone). One thing that is really good about a low set up is you can brace your scapula very easily at the beginning, protecting your shoulders.
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.
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!
🎯 Key Takeaways for quick navigation: 00:00 🏋️ *Hollow body pull-ups engage the anterior core throughout the movement, offering a challenging variation with increased lat muscle stretch.* 00:58 💪 *Hollow body pull-ups provide functional transfer to exercises like typewriters and muscle ups, enhancing overall pulling strength and mechanics.* 01:48 🔄 *Arch body pull-ups recruit the posterior chain heavily, making the initial pull easier but the final phase harder due to leverages.* 02:42 🏅 *Hybrid pull-ups, combining arch and hollow techniques, are preferred by top athletes for maximal performance, utilizing external cueing and automatic adjustments.* 04:03 💡 *Beginners should consider hybrid pull-ups from the start, focusing on performance goals, but strict technique remains valuable for addressing specific weaknesses.* Made with HARPA AI
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 started with hollow. Then was advised to try arched. As I was working on arched pull ups, I went thru hybrid (which I thought at that time were “dirty reps”). Now I know they were still good reps 😁
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.
@@johannes01 Yes, I got up to 10-12 consecutive pullups and then leveled off. I'm trying to figure out how to build strength to do more. So I'm isolating and working on my failure points. So I'm focusing on the lats, lower traps, rhomboids and the other parts of the back. It's fun.
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.
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.
Wenever I used to do pull ups I used to keep my legs loose. Bcauz of which my lower back started to pain. Currently I keep my legs forward while doing pull ups. Which automatically brings my upper back in a hollow position. But I feel more on my core and no back pain. Hope its the right way
First trauma. My neck clicked during pullup.. can't turn my head to the right or up. Hoping it'll go away naturally. It's day 3 since injury (had to clarify).
Jesus Christ that's fucking scary, are u a beginner? Because I'm one myself and I'm trying to listen every possibile error in order to avoid doing them.
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 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.
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.
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.
I been mostly doing arched pull ups for months now for that juicy full back contraction but I'm definitely still stronger and can do more reps in the hollow position
💪 BEST Calisthenics Workouts:
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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"
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
True
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"
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.
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?
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.
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!
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 💪
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 :)
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!
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.
This video will put an end to the pull-up form debate! Best breakdown so far!
true! it's crazy good
love the "choose wisely" - pressure you create :-D
haha yes
Apparantly I've been trying to "fix" my hybrid to arch since the past month
and how does it go?
This video is so good that even other big calisthenics channels came here to praise it. Kudos
Awesome to see Timo in the video. He has been a big source of inspiration over the years
at 3:50 he's just overwhelmed by his love for the rings
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?
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!
Learn something everyday. Thank you
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
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?
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 am excited to watch this because I do both and I have no idea either way
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.
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
Bro you are absolutely JACKED
Fucking love it. Next level shit bro, 10/10 stuff here and totally accessible even for the laymen
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!
Also hollow has very high activation of the abs muscle ( check inside the muscles series by dr brett)
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'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 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
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.
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 UA-cam tutorials. This is the only video showing this. Thank you
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.
Wow I didn't expect this level of depth. You did an awesome job!
he gave us all the information
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!
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.
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.
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!
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!
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.
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.
Putting into words what our bodies do automatically. Great video!
what he does is great!
Exactly
@@leonKennedy0023 💪
I like hollow cause my goal with vertical pulls is to target and grow my lats mainly since I already do a lot of horizontal pulls
sounds great! hope you achieve your goal!
my god the strength is crazy. people that do rings always amazed me
would be interested in seeing a video that documents a full leg gym (reps/sets/rest time) using weights in the gym
yes this would be a cool video! hope he makes this one
Finally! You simply closed this ongoing debate. Thank you.
The pull up bars in my gym are all so low. I have to bend my knees. I wish you would have covered that variation.
I have and prefer a low setup where I must bend my knees. Hollow body pull-up for a low set up is an L-sit pull-up, start sitting down or your heels on the ground, and the arched back just start from kneeling or almost kneeling on your knees, tip toeing on the ground. I try very hard to focus on the arched back form, but in later reps on the last couple sets, I naturally move to an L-sit on the way up (hybrid) as he mentioned here (good to see I'm not alone). One thing that is really good about a low set up is you can brace your scapula very easily at the beginning, protecting your shoulders.
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?
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
👍I actually just did the hybrid variation in my training today.
awesome! have you done it consciously or was it coincidence?
I like how you don't bullshit us and get straight to the point
Make a vedio on your daily diet as well.
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
🎯 Key Takeaways for quick navigation:
00:00 🏋️ *Hollow body pull-ups engage the anterior core throughout the movement, offering a challenging variation with increased lat muscle stretch.*
00:58 💪 *Hollow body pull-ups provide functional transfer to exercises like typewriters and muscle ups, enhancing overall pulling strength and mechanics.*
01:48 🔄 *Arch body pull-ups recruit the posterior chain heavily, making the initial pull easier but the final phase harder due to leverages.*
02:42 🏅 *Hybrid pull-ups, combining arch and hollow techniques, are preferred by top athletes for maximal performance, utilizing external cueing and automatic adjustments.*
04:03 💡 *Beginners should consider hybrid pull-ups from the start, focusing on performance goals, but strict technique remains valuable for addressing specific weaknesses.*
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Great video. Really appreciate the break downs.
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 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?
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!
I started with hollow. Then was advised to try arched. As I was working on arched pull ups, I went thru hybrid (which I thought at that time were “dirty reps”). Now I know they were still good reps 😁
Same for me. I always thought I was cheating while doing them for my last few reps.
Just do whichever you want.Don't stop doing it.As long as you keep doing it, you will find the best way yourself.
this is one of the best channels i swear
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!
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.
So many gold nuggets in this video, great stuff 💪💪
I do arched because I'm working on building back muscles, especially lats. I'm not too worried about the number of reps at this time.
are you already working out for a while?
@@johannes01 Yes, I got up to 10-12 consecutive pullups and then leveled off. I'm trying to figure out how to build strength to do more. So I'm isolating and working on my failure points. So I'm focusing on the lats, lower traps, rhomboids and the other parts of the back. It's fun.
@@JRRichards123 does it work?
Flawless technique. Thank you for that video.
Beginners don't use hybrid because the spinal shift tends to risk a kind of kipping motion and shoulder instability.
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.
I use arched back pull ups but I guess I have to try this hybrid movement.
I had thought about it before but I always thought it was the wrong way
have you already tried the hybrid one?
@@johannes01 yes but I thought that it had to be one or the other.
@@antares1840 ah okey!
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!
Wenever I used to do pull ups I used to keep my legs loose. Bcauz of which my lower back started to pain. Currently I keep my legs forward while doing pull ups. Which automatically brings my upper back in a hollow position. But I feel more on my core and no back pain. Hope its the right way
Your lower back starts to get sore because maybe your core is weak. Work your core.
@@grIMAG3 yes I agree
Tightening your glute will help when do arch
@@VietNguyen-kx3lq yeah
Hybrid uses core to generate momentum and improve leverages
Please give info about hybrid pull ups 🥺 in separate vid
First trauma. My neck clicked during pullup.. can't turn my head to the right or up. Hoping it'll go away naturally. It's day 3 since injury (had to clarify).
Jesus Christ that's fucking scary, are u a beginner?
Because I'm one myself and I'm trying to listen every possibile error in order to avoid doing them.
As an intermediate at pull ups, I can only see this happening if you are squeezing your neck for some reason during the set.
@@Kyriakoskarystinos I crossed the legs in front to avoid cheating, click happened at the top during hold. Crossing legs probably was bad idea:-(
@@pmf026 at the top is where you would be squeezing your neck though, as I see it. Can't see how it has to do with legs
Happened to me as well. I have no idea what exactly I did for my neck to get hurt, but it all passed after a week. So don't worry!
Awesome tips with the pull-up. I am getting more out of my workouts for sure.
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.
When I first started calisthenics, I naturally started of with hybrid form, but unlearned it because I focused on form over reps.
Fantastic explanation putting practice into visualization.
Super video Daniel!!🙏 This will be my technical focus to optimize performance. Thank you!
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.
You literally took from my mouth what I pass on to my students during personal training. Nice video!
Great video...thanks for the in depth info
Bloody hell. Great analysis. Ive noticed myself doing all of the aforementioned. Definitely notice myself switching to hybrid when shit gets tough
Hi Daniel may I ask you to do a dedicated video on the hybrid pull-up
Hollow for spare your shoulder when doing skills like front lever or easier muscleupps.
Arched for building stronger back
Great video! I do not usually comment but this deserved it
Amazing explanation 🙏🏻
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.
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.
Thanks amazimg stuff! Best explanation
amazing words! thank you
I recently bought your programs! Looking forward to start with them rings 💪🏽
I been mostly doing arched pull ups for months now for that juicy full back contraction but I'm definitely still stronger and can do more reps in the hollow position
yes that sounds good!