90 Degree Pull Up Hold

Exercise/task name: 90 Degree Pull Up Hold

Exercise description:

• Set your grip: Grab the pull-up bar with an overhand grip (palms facing away) slightly wider than shoulder-width. Wrap your thumbs completely around the bar.

• Engage your scapula: Hang straight down, then pull your shoulder blades down and back. This stabilizes your shoulders before you lift.

• Pull to 90 degrees: Drive your elbows down and back to pull your body upward. Stop when your elbows form a perfect 90-degree angle and forearms are parallel to the floor.

• Create total body tension: Squeeze your glutes, brace your abs, and lock your legs straight. This prevents your body from swinging.

• Hold and breathe: Keep your neck neutral and your chest close to the bar. Maintain steady breathing while holding the position.

• Lower with control: Gently lower yourself back to a full dead hang over a 2-to-4-second count. Avoid dropping flatly

Technique that must be performed to count: Start from a dead hang. Both upper arms from shoulder to elbow must be parallel with the bar/ground.

# of repetitions before shooting: 20 Seconds

Casual division modifier: less time, dead arm hang

Exercise equipment needed: 1 pull up bar.