Which Pull-Up Is Better? (CHOOSE WISELY)

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Pull-up technique is a point of confusion for calisthenics beginners. A common debate is the hollow body pull-up vs arch body form. Both pullups have their advantages and disadvantages depending on context. For weighted calisthenics, the hybrid method is commonly used in practice. This FitnessFAQs tutorial will help you build muscle and get stronger.
#fitness #gym #workout

[@FitnessFAQs]

💪 BEST Calisthenics Workouts: ✅ fitnessfaqs.com/programs/

[@gironsantalla7870]

Can you activate the subtitles? Plase. Regards from Spain and thanks in advance

[@VaibhavMW]

Great topic 😄🙌🏻

[@Critical_Path]

Been watching your videos for years and years now. Body by Rings way back got me to the next level of my calisthenics training and it's been nothing but up since then. Glad to see your content is getting the attention it deserves. Cheers.

[@cijic]

When you asking "Which is better" you should specify "better for ...".

[@justinmacapinlac9548]

What pull to target lower lats? Hollow or arched?

[@nomadicstrength]

To quote you directly: "Just pull that shit bro"

[@SaturnoMovement]

Mate hands down THE BEST video I’ve ever seen on this topic. Nailed every single detail. Community will truly appreciate this one 💙 - Gabo

[@motellion]

💯👊🏽🙏🏽✌🏽🦍

[@austinjoseph2881]

Gabo love your videos man!

[@nonachyourbusiness1164]

You two are among the best things to happen to calisthenics

[@KhyaliaX]

True

[@HybridCalisthenics]

Great breakdown! I love how you go in-depth on these topics. My natural inclination - before I ever read anything on exercise or calisthenics - was to do hollow body. When people started talking about arched body, I decided to try it too. Learning both only improved my game overall! Love the hybrid technique too. Though I might be biased by the name.

[@favvrek]

The Hampton Pullup😎

[@Jadeenn]

damn! i always thought i was messing up pullups because i used to arch during the start and hollow near the top but now i know its hybrid!!

[@Anexis-]

​@@Jadeenn same, i always thought that my shoulder mobility is the cause of me slighty hollowing at the top position

[@jakegalang9392]

🙌

[@jamesbernards8409]

My favorite is the "empty coffee cup-up"

[@Guesswhosb4ck]

This is a great topic. ALSO would be great to discuss the same for push ups. Pros and cons of neutral spine or hollow body.

[@simonm6203]

Good idea, would really like to see such a video!

[@noahlarch9696]

I thought he had some info on this already posted somewhere. If I remember correctly, the consensus was to retract the scapula on the way down, and then protract at the top.

[@mihaicristodulo4378]

Hollow body all day. By engaging the glutes you will gain a better core stability and when coming up, hunching the back by contracting the abs and protracting the scapulae will allow you to develop the ab muscles and will make the exercise much, much harder. If you want to see these queues in action, just type on youtube "gymnast push-ups" and watch Dan Jeong's video. All these said, good luck exercising and embrace them gains! 💪

[@LeonidasKaragiannis]

Depends on how you load them. If you do weighted pushups with a belt over the midback, your center of mass shifts and keeping a PPT is somewhat counterproductive for the following reasons: 1. The belt will slip towards your butt. 2. With your COM being shifted forward, you will immediately feel that the optimal technique is a slight hip pike and decline orientation of the torso. Main takeaway is that the nature of the exercise dictates the technique. And weighted pushups are a no-brainer if you want to get stronger at calisthenics

[@eloelo6944]

Push ups are cardio dogshit exercise.

[@DylanAsbury]

This is the longest 4 minute video I've seen 😂

[@MrFKful]

Was literally searching up difference between hollow v arched. Thanks FitnessFAQs

[@johannes01]

this helped for sure!

[@rasalresid9147]

Great video, you are making my days better with these educational videos. I started to work again on my body before summer, now in much better shape than last year. Exercising can be hard sometimes but It always makes me feel better. Last year I had almost 400 lbs in body weight. One day I just started moving more, then slow running then I started doing weighted exercises and I was eating clean by following meal plan I got from site Next Level Diet. Today I have 250 lbs and I am happy like I never been in my life.

[@romainauberon9870]

Hey man can you share it?

[@Nunak91]

I've been using hybrid technique and didn't even realize that. It's always pleasure to watch your videos.

[@yewtewbstew547]

Based on what he's saying the hybrid form seems like a very natural way for your body to optimize the resistance curve of the pull. It's what I've always done by default on weighted pullups without even thinking about it. I always knew my form was different on weighted pullups versus bodyweight, but now I know why.

[@Browny84]

Yeah, I’ve never really analysed my form, but I’d say I definitely picked up a hybrid technique from some tips I got from an athleanX video ages ago. It just seems like a more comfortable style, especially when you’re a bigger guy, pulling over a hundred kilos.

[@ce1474]

This is maybe my 15th time watching this VOD, and honestly, the only difference I see between hollow and hybrid is the anterior core bracing, which I've never considered a critical part of a hollow-body pull up anyway. So yeah, I guess I've been doing hybrid all along. And really, the difference between arch and hollow = how much are you obsessing over the scapula and turning it into a row. If it feels like a row at the top, its an arch pull-up. Otherwise, its "hollow" or "hybrid." This is just my gym-bro brain trying to make sense of this. I welcome anyone to challenge what I'm saying here.

[@FacePullTiToX]

Very interesting take on this bodyweight staple. I personally use the arch as my preferred go-to option, but I'm eager to use the hollow version as this movement will surely expose weak areas in the kinetic chain. The sooner I identify these, the sooner I can correct them. Weighted calisthenics never lets you down, man. No matter your level. Keep it up and greetings from Spain, Daniel 💪

[@noahlarch9696]

Awesome to see Timo in the video. He has been a big source of inspiration over the years

[@rareschiuzbaian]

My natural way of doing pullups is hybrid. As I have never heard/ seen anyone mention it as a valid technique in my 3.5 years of Calisthenics, only Hollow vs Arched, I assumed I was doing it wrong and that it was bad form. I have tried to force one or the other, but neither feels so good as the hybrid movement. I am happy that you made this video.

[@UnknownSageMaster]

As old as the pull up is, this managed to still bring an immense amount of new insight to the movement. Great breakdown

[@johannes01]

Pull-ups are legendary :)

[@claytonpuranen]

Great work explaining this concept. Hybrid has always been my natural movement pattern for the pull up, but I haven't seen anyone break it down like this and give it validation. Thank you.

[@alpyhaWQFwef]

I tremendously appreciate the hybrid tip. I had been so laser focused on my hollow form that my range of motion had shortened. Had a great 1st set of hybrids. Subbed.

[@radkin9747]

Fantastic explanation putting practice into visualization.

[@StormGuard92]

You're a great coach and absolute beast of a man . Great example!

[@yewtewbstew547]

Interesting. This made me realize that what I've typically been doing is arched pullups but then somewhat involuntarily switching to hybrids towards the end of the set as fatigue sets in. I knew the form difference between arched and hollow but didn't consider the biomechanical advantages and disadvantages of each. This makes a lot of sense.

[@johannes01]

for how long are you already working out?

[@kyleolin3566]

Ive been doing the same thing. Starting out arched, and “Cheating” at the end of my set by doing hollowed reps. I am going to work on these intentionally

[@johannes01]

@@kyleolin3566 let us know how it’s going!

[@Panda395]

Thanks amazimg stuff! Best explanation

[@zackjames1024]

Love your stuff, I use hybrid for weighted and single arm negatives, strength focused (didn't really know that until this video. Later in a session I use Arch because I want to target my upper back and I hope to improve my posture being 6ft2 and working on a computer. I've also been using your Face pull technique on rings as a finisher. Thank you bro for the depth of knowledge I've been watching for over 6 years.

[@arupp513]

Great video. Really appreciate the break downs.

[@miqd1898]

Really good video. I recently began working on perfecting my pull up technique to optimise strength gains and every time I'd watch world class athletes they're seem to be using strange technique. And it didn't match what id see in KZbin tutorials. This is the only video showing this. Thank you

[@magainza1195]

So many gold nuggets in this video, great stuff 💪💪

[@adityadeshpande7667]

Great video...thanks for the in depth info

[@mrnaizguy]

This video will put an end to the pull-up form debate! Best breakdown so far!

[@johannes01]

true! it's crazy good

[@robertskogkristiansen7714]

Super video Daniel!!🙏 This will be my technical focus to optimize performance. Thank you!

[@michalinkowski2521]

Flawless technique. Thank you for that video.

[@pistolshr1mp]

Learn something everyday. Thank you

[@_amatzz_]

I cant not subscribe with a video of this much perfection and attention to detail!

[@btang1491]

Amazing explanation 🙏🏻

[@PullupDip]

love the "choose wisely" - pressure you create :-D

[@johannes01]

haha yes

[@0xdeaddeaf699]

amazing words! thank you

[@andrewjstockwell]

This is my first time seeing your channel and I absolutely loved this video. The information was insightful with a clear and concise presentation. Thanks for the video!

[@aniqose6641]

Fucking love it. Next level shit bro, 10/10 stuff here and totally accessible even for the laymen

[@thiagonogueira7578]

This video is so good that even other big calisthenics channels came here to praise it. Kudos

[@danielstahl8495]

This is a great video. As a handstander and yogi, ive really only started working pulls and back more last year due to a shoulder injury. As a handstander, the hollw position in the upper part has felt the most natural. At the same time, ive been struggling to keep the hollow position in the bottom and starting from it. This hybrid pull which seems what ive been doing makes alot of sense and explains why ive been started arched but switching over to L or just straight when coming up. Now I dont feel as worthless during the pulls since ive been under the impression that a "real" pull is done hollow all the way. Got a lot of strength left to build since my surgery in april. Started with 2 clean pulls during rehab i august, up to 8 clean pulls with maximum disengage at the bottom and touching chest to bar on top position. At 10 clean pulls its time to start working for a muscle-up :) Thank you for great content!

[@OutdoorsAnonymous]

Interesting, never considered this. I’ve only been doing both hollows and arch I train them both but didn’t realize hybrid was a thing. Thanks!

[@estebanmarin002]

Awesome tips with the pull-up. I am getting more out of my workouts for sure.

[@BradenYoungVideo]

I feel like I’ve always struggled thinking I was doing it “wrong” if I came hollow at the top of the pull up. So glad I came across this video.

[@gangstaelegantproductions2780]

Bro you are absolutely JACKED

[@jackobite1000]

Bloody hell. Great analysis. Ive noticed myself doing all of the aforementioned. Definitely notice myself switching to hybrid when shit gets tough

[@christiang7095]

I recently bought your programs! Looking forward to start with them rings 💪🏽

[@IronicCrime]

🎯 Key Takeaways for quick navigation: 00:00 🏋️ *Hollow body pull-ups engage the anterior core throughout the movement, offering a challenging variation with increased lat muscle stretch.* 00:58 💪 *Hollow body pull-ups provide functional transfer to exercises like typewriters and muscle ups, enhancing overall pulling strength and mechanics.* 01:48 🔄 *Arch body pull-ups recruit the posterior chain heavily, making the initial pull easier but the final phase harder due to leverages.* 02:42 🏅 *Hybrid pull-ups, combining arch and hollow techniques, are preferred by top athletes for maximal performance, utilizing external cueing and automatic adjustments.* 04:03 💡 *Beginners should consider hybrid pull-ups from the start, focusing on performance goals, but strict technique remains valuable for addressing specific weaknesses.* Made with HARPA AI

[@user-hf1fl6ur5n]

Wow why no one ever talked about this kind of pull ups??? I do them with arched back personally but i am looking forward to attempt this hybrid pull up.And i was wondering gow to do weighted pull ups thank you so much for all these information

[@tez6693]

Really good explanation

[@yuriikiryakov3284]

this is one of the best channels i swear

[@twomattoes7800]

Amazing thank you 🙏

[@KelpWolf]

Cool video, thanks!

[@kstoeb]

Finally! You simply closed this ongoing debate. Thank you.

[@FarP321]

I've switched to arched recently. Just trying to put some muscle on and get my reps up. Definitely going to start including hybrid into my workouts though

[@johannes01]

how many can you do?

[@Jake-jv9ff]

Excellent video💪

[@arkaraung2004]

Every video I am learning new ways

[@nicosanmiguel3761]

GREAT TOPIC CHOICE

[@mattk4758]

great video

[@yqafree]

Super underrated video, this has everything explained in such great yet concise detail. I hope that in another video the advantageous positions of motion can be described for when certain muscle groups are shifted throughout the movement and when it would be disadvantageous or even prone to injury to fail to do the motions correctly for all three styles.

[@NexuroPL]

Ppppppppppppppppppppp

[@angelxg9879]

This help thank you!

[@Topsorawit]

Really good video

[@Mantra1988]

Great Topic

[@daviddavid-kr4br]

Thank you master 💓

[@gdrjnbhvdrhj]

Pure knowledge

[@aronjohn84]

my god the strength is crazy. people that do rings always amazed me

[@ayushmansanjeev5487]

I like how you don't bullshit us and get straight to the point

[@Sztangislaw]

You literally took from my mouth what I pass on to my students during personal training. Nice video!

[@strivin4]

Man I love watching you man ican see all the muscles moving 👍🏽😎

[@triplevitalitytv4260]

Wow I didn't expect this level of depth. You did an awesome job!

[@johannes01]

he gave us all the information

[@thorn9382]

I'm glad I watched this. I don't know where but at some point I picked up that "arching = better" and have been doing it ever since.

[@carlosbarata5302]

Great video! I do not usually comment but this deserved it

[@ericryngksai1919]

You are the best 💪 your routine or your theory must say 👍been enjoying much with the work out & the results are just amazing .. Thank you Fitness FAQs for the hard work that you done ..

[@sldenn5303]

Top notch video! I love your passion for calisthenics and calisthenic teaching! Keep it up. ☺️

[@johannes01]

he helps a lot of people with it!

[@trickshotpros2284]

Perfect Video!!!

[@adamsalhi4413]

love your videos bro 🔥

[@ayushbhardwaj582]

Apparantly I've been trying to "fix" my hybrid to arch since the past month

[@johannes01]

and how does it go?

[@benjaminwetscher9614]

Hi Daniel may I ask you to do a dedicated video on the hybrid pull-up

[@knight6257]

This video is superior

[@antonmayten4927]

Thank you for the analysis. I normally do the hollow version since i got to know that a pull up is not simply pull yourself up without paying attention to the form. The reason is that hollow body version on the one hand looks more awesome to me because it looks more controlled and stiff (i know that this must not be the case ;)!) and is more of like a gymnast style. And on the other hand i like the activation of the abdominal muscles. I think a have done a significant part of my core workout already when performing in the hollow body style... Also i'm not the chasing-reps-type - at least most of the time :P. So i will try the hybrid way soon :D!

[@ariovaldomesquita9658]

Conteúdo interessante...só agrega.👊🏻💪🏻👏🏻👏🏻👏🏻👏🏻

[@mehulks1384]

I was really stuck with this. I always tried to start with a hollow position. It was a real struggle to engage my back muscles. This has been the case for a couple of years now. After my experience, this video makes a lot of sense. Solved my problem. Thanks a lot.

[@johannes01]

happy to hear that your problem is solved!

[@ShaQiRaJ]

awesome breakdown and video. learned so much man. appreciate these over ur shorts, keep it up!!

[@johannes01]

yes it's crazy how much we can learn in only 5 minutes right?

[@vajdaish]

Great !

[@azabdaftari]

I’d love to see a video on gripping the pull up bar too

[@MonkeyBarsEveryday]

I am excited to watch this because I do both and I have no idea either way

[@Covid-iocane]

A big big thank you

[@ryfreedman]

Good stuff!

[@OutlawMaxV]

Damn this perfect form nice to watch.

[@reimdl]

Great quality video, it has everything that you need to know and best of all, it's less than 5 minutes

[@johannes01]

yeah he values our time!

[@Mysticfateee]

This might actually help me with my muscle ups... I don't think i ever do arch back pull ups, Or i might already be doing hybrid pull ups and just not noticing. Definitely going to try both varients out and then do my pull ups normally to see which my body favours. Very insightful and also useful for someone who's studying to become a personal trainer

[@erdi9462]

This video is simply amazing. I’ve been looking for this sort of information for a very long time. You just earned a subscriber.

[@johannes01]

he gives so good information!

[@junkassociate]

I learned a lot from this video

[@Ruudwardt]

Good points. It fun to play around with tricks until you strap enough weights around your waist. Then it is battle mode, what matters then is chin cleanly over the bar. I have found that the hybrid movement is both safe and efficient, as you say.

[@NinjaCalisthenics]

Lots of knowledge in under 5 minutes!

[@timothyyee1966]

After having done your 6 week 20 pull-up program, followed by progressively increasing weighted pull-ups, I can say that I was doing hollow body with body weight only and hybrid with weighted pull-ups instinctively. I notice the need to want to utilize more biceps to get my chin over the bar as weight increases though. From a strength perspective it doesn’t matter how you move the weight, but from a muscular recruitment perspective, form is everything to target the right areas.

[@Kizerlk07]

Is hybrid pull up the best for muscular recruitment?

[@bfitbsane4364]

I actually like the arched pull-up, however when doing back isolations with machines I use hollow body. I’m glad that he touches on this because I don’t think it’s talked about enough

[@tjack...]

👍I actually just did the hybrid variation in my training today.

[@johannes01]

awesome! have you done it consciously or was it coincidence?

[@AG-jr2il]

Great .... Love the video .I feel like I'll do more arch pull ups . I do arch most of the time , 70 % of the time . and 20% the other and 10 % hybrid . ... Either way the explanation on the video was amazing I feel I cant go wrong either way . I'll work on my hybrids. thanks

[@malcolmduanetaylor]

Good vid

[@doikleberry]

Ive always been able to do more hollow body, but when i started doing arched my shoulders definitely felt healthier and upper mid back/rear delts deffo developed more.

[@dennisyang7163]

How true, how true!

[@robertsunjic8530]

Thank you so much for this. For a long time I am searching the right technique, and have noticed that good athletes use this pattern, like C - shaped path of body to the bar, or sligt kip, I didn't know what is it?So it is - the hybrid technique!!!Thank you

[@cshirle3]

Jeff Cavaliere told me to do hollow body so that's what I've been training, but I'll try hybrid now!

[@andresg.a]

We all are Legends thanks to you.