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