Here are two pull-up variations, the Hollow Body Pull Up and Arched Pull Up. One position is not necessarily better than the other, they just emphasise the working muscles differently. You may see people doing a hybrid of the two styles shown below; starting by leaning back then bringing the legs up in front a little at the top of the rep by hinging at the hips. This is fine too and will build plenty of strength. The Hollow Body Pull Up and Arched Pull Up are more of a challenge as they require you to hold your body in one position through out the rep.
Hollow Body Pull Up
It is best to learn the hollow position on the ground. Once some proficiency in the hollow body position is achieved on the ground it will require fewer mental resources to pull-up whilst maintaining the hollow position. Some good core strength and concentration will be required to achieve a hollow pull-up as it eliminates momentum or ‘kipping’.
- Use a bar that you can hang from without your feet touching the ground.
- Grip the bar at about shoulder width with a thumb-less pull-up grip.
- Activate your shoulders as in the Scapular Pull-Up described above.
- Assume the hollow body position, bringing your feet slightly forward, squeezing your legs together and point your chest slightly down. Look straight ahead for the whole of the movement.
- Inhale just before you begin to pull.
- Aim to pull the until your neck is level with the bar, without lifting your chin up. As you progress aim to pull your chest to the bar.
- Pause briefly in the top position, exhale and squeeze your arms down and back.
- Descend with control back to the dead hang position.