Hanging, Tuck-up Hold

The hanging tuck-up hold is a foundation exercise used to train core compression. It is also useful for improving overhead mobility, as hanging stretches both the lats and pecs. It is best to perform hanging tuck-ups on stall bars to keep the movement strict and build spinal awareness. Tuck-ups can be performed on a pull-up bar or rings, but these variations are slightly less valuable than the stall bars version.

Take a shoulder-width pronated grip, palms facing down, on the bar. Aim to have the knuckles on top of the bar, so the wrists are slightly flexed.

When hanging from the bar with straight legs, notice how the back is arched and the ribcage is pushed out? Aim to pull the ribcage in and round the back to set a tight hollow body shape.

Make sure the shoulders are relaxed. Allow the shoulder to elevate up, even think about pushing the bar up away from the head. The elbows must be locked, try to contract the triceps.

From here, slowly lift the knees towards the chest by contracting the hip flexors and lower abs. Instead of bracing the abdominals, the goal is to pull the belly button inwards towards the tailbone to increase the hollow shape. Lift as high as you can without actively pulling with the shoulders or bending the elbows. It is okay for the lower back to lift off the stall bars.

Keep the feet and the knees together and fight to keep the thighs as close to the chest as possible. Hold the tuck-up for the prescribed amount of time.