How To Do Advanced Pull Up Shrugs
How To Do Advanced Pull Up Shrugs
The "Arched" Scapula Pulls or "Hollow Back" pulls are great to strengthen your back.
This a rather advanced movement which goal is to control your mid-back extension through the shoulder blade shrug pull.
So do not attempt if you are a beginner or lack proper back strength and mobility.
You have to guide the whole movement through your glutes, core, mid-back and shoulder blades.
Make sure to externally rotate your shoulders, by trying to "bend the bar" as you pull.
Performing this move requires good back-core strength, and overhead mobility foundations!
This exercise is also great improve front and back lever control.
Here is another exercise you can do to get a better front lever and overall back strength!
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Frequently Asked Questions
1. What is the name of the advanced pull-up shrug variation described? The advanced pull-up shrug variation is known as "Arched" Scapula Pulls or "Hollow Back" pulls.
2. What is the primary goal of the "Arched" Scapula Pulls exercise? The primary goal of this exercise is to control your mid-back extension through the shoulder blade shrug and pull. It is designed to strengthen your back and improve mid-back control.
3. Who should attempt this advanced movement? This is a rather advanced movement and should not be attempted by beginners or those who lack proper back strength and overhead mobility foundations.
4. Which muscle groups should guide the "Hollow Back" pull movement? The entire movement must be guided through your glutes, core, mid-back, and shoulder blades. Proper execution also involves externally rotating your shoulders by trying to "bend the bar" as you pull.
5. What advanced calisthenics skills can this exercise help improve? This exercise is great for improving control for both the front lever and back lever, as it builds the requisite back and core strength.
