A partner or fixed-bar bodyweight hold where you hang beneath a support in a rigid plank, training isometric pulling strength through the lats, arms, and core.
등기타Isometric horizontal pull
시작
끝
주동근
광배근
협응근
이두코어전완후면 삼각근
장비
기타
패턴
Isometric horizontal pull
준비 자세
01Set a sturdy bar, rings, or partner support at roughly hip to chest height.
02Grip the support with both hands about shoulder width apart.
03Walk the feet forward until the body forms a straight line under the support.
04Brace the trunk and set the shoulder blades down and back.
수행
01Pull the chest up toward the support and hold at the chosen arm angle.
02Keep the body rigid from heels to head for the full hold.
03Breathe shallowly while maintaining tension.
04Lower with control at the end of the hold rather than dropping.
체크포인트
-Hips stay in line with shoulders and heels; no sagging.
-Shoulder blades stay engaged, not hanging passively.
-Elbow angle stays constant through the hold.
-Grip stays secure with wrists straight.
흔한 실수
-Letting the hips drop and turning it into a slack hang.
-Holding the breath completely and losing the position at the end.
-Shrugging into the ears instead of depressing the shoulder blades.
-Choosing a body angle too horizontal for the current strength level.
프로그래밍 노트
-Accumulate 3 to 5 holds of 15 to 30 seconds; make it harder by walking the feet further under the support.
-Program as a finisher or as isometric prep for inverted rows and pull-ups.
-Progress to the top-of-row position hold once a mid-range hold exceeds 30 seconds.
