Do This To Get Your Back in Great Shape!

Do This To Get Your Back in Great Shape!

Static pull up holds are a great way to stretch and strengthen your back. 

They are a game changer to get better at pull ups!

This exercise consists of holding at 3 levels of the pull up for an extended amount of time:

• The top of a pull-up (bar to chest, or bar behind the neck)
• The mid-hold (bar above the head)
• The dead hang (straight arms)

The mid hold is probably the hardest part of the combo. It requires good shoulder strength and mobility. You can practice assisted lat flies and use a resistance band to build up to it.

This is an overall great combo for building core strength, as well as increasing flexibility. It can also help to improve posture and reduce back pain. 

If you can’t hold behind your neck yet, substitute for a classic chest to bar at the top of the pull up hold.

Aim for 5-10 seconds at each level. Go for 3-5 sets after your pull up workout.

Check out one of my sets here!

Give them a try and see how much your back can benefit!

Nicolas

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Frequently Asked Questions

1. What is the primary benefit of Static Pull Up Holds, and why are they considered a "game changer?" Static Pull Up Holds are a great way to $\mathbf{stretch}\mathbf{and}\mathbf{strengthen}\mathbf{your}\mathbf{back}$. They are considered a $\mathbf{game}\mathbf{changer}$ for $\mathbf{getting}\mathbf{better}\mathbf{at}\mathbf{pull}\mathbf{ups}$.

2. What are the three specific holding levels for the Static Pull Up Holds exercise? The three holding levels are:

1. The $\mathbf{top}\mathbf{of}\mathbf{a}\mathbf{pull}-\mathbf{up}$ ($\mathbf{bar}\mathbf{to}\mathbf{chest}$, or $\mathbf{bar}\mathbf{behind}\mathbf{the}\mathbf{neck}$).

2. The $\mathbf{mid}-\mathbf{hold}$ ($\mathbf{bar}\mathbf{above}\mathbf{the}\mathbf{head}$).

3. The $\mathbf{dead}\mathbf{hang}$ ($\mathbf{straight}\mathbf{arms}$).

3. Which of the three holds is considered the hardest, and what is required to perform it? The $\mathbf{mid}-\mathbf{hold}$ is probably the hardest part of the combo, and it requires $\mathbf{good}\mathbf{shoulder}\mathbf{strength}\mathbf{and}\mathbf{mobility}$.

4. What are the recommended preparatory exercises for improving the mid-hold? You can practice $\mathbf{assisted}\mathbf{lat}\mathbf{flies}$ and $\mathbf{use}\mathbf{a}\mathbf{resistance}\mathbf{band}$ to build up to the mid-hold.

5. What is the substitute for the "bar behind the neck" top hold if a person cannot perform it? If you cannot hold behind your neck yet, $\mathbf{substitute}\mathbf{for}\mathbf{a}\mathbf{classic}\mathbf{chest}\mathbf{to}\mathbf{bar}$ at the top of the pull up hold.

6. What are the suggested time and set ranges for incorporating Static Pull Up Holds into a routine? Aim for $5-10\mathbf{seconds}\mathbf{at}\mathbf{each}\mathbf{level}$. Go for $3-5\mathbf{sets}$ $\mathbf{after}\mathbf{your}\mathbf{pull}\mathbf{up}\mathbf{workout}$.