Pull-up holds

Isometric holds at various points in the pull-up range of motion. Holds at the top or mid-range build positional strength and muscular endurance that carries over to full pull-up performance.

How to Perform

1. Pull yourself up to the target position — chin above the bar (top) or mid-range (arms at 90 degrees).
2. Hold the position with complete muscular engagement.
3. Keep shoulders depressed and retracted — do not shrug into the bar.
4. Breathe steadily throughout the hold.
5. Lower with control when time is up.

Common Mistakes

• Shrugging the shoulders upward, which reduces lat engagement.
• Kipping to get into position rather than pulling there with control.
• Not maintaining tension — the hold should feel effortful throughout.

Variants

Appears In