BASIC STATIC HOLD MECHANICS ON PBARS
GRIP THE BARS – preferably with your thumbs wrapped around the bar. Either use a neutral or underhand grip.
BRING YOUR HEALS IN – so that your knees are close to your stomach thing.
KEEP YOUR TORSO CLOSE TO VERTICAL – so that you don’t swing around like a pendulum when you go for it.
EXAGERATE GOOD POSTURE – if you don’t start well, the chances of ending well are slim.
PULL UP – use your feet to assist. Bring your shoulders all the way to the bars. Your shouldes should be just below your hands. You should feel your forearms and lats contracting (in your arm pits) and your biceps showing definite interest.
THEN, IF YOU CAN, PROGRESS – we are going to carefully, systematically increase the percentage of weight in your hands and reduce the amount of assistance from our legs.
LIFT ONE FOOT – and squeeze your knee in towards your stomach, you should feel your abs start to feel like getting involved.
GO TO JUST THE TIP-TOE – of the grounded foot. This will make you take even more work in the arms.
LIFT IT – easy right? More in the tank, yes? Great: one grip the bar really really tight, take all the weight in your arms and lift that other foot too. Squeeze both knees tight into your stomach. Build up until you can do this for 10 seconds then take on a harder progression.
STATIC HOLD ON CHIN-UP BAR
BASIC MECHANICS ARE THE SAME AS ANY CHIN UP -- Elbows must be down, chest must be up, and chin needs to be well clear of the bar.
BUT, JUMP INTO POSITION -- jump up to the top position then lock in and hold. Keep your body straight if you have room, with your abs gently contracting.
WEIGHTED STATIC HOLD
ALL MECHANICS THE SAME -- But when you're ready for it...
ADD WEIGHT WITH A WEIGHT BELT OR VEST -- Get some serious ambition going. Pick your target time and then keep going until you find a weight that provides a fair test.
SINGLE-ARM STATIC HOLD
GRIP WITH ONE-ARM OVERHAND, ONE-ARM UNDERHAND -- and make the underhand grip the arm you are about to work.
JUMP UP AS USUAL -- and set a good top position.
SLIDE ACROSS UNTIL WORKING ARM UNDER IS YOUR CHIN -- and transfer all your weight into your working arm.
RELAX ASSISTING ARM AS MUCH AS POSSIBLE -- until you're ready to take it off the bar!
HOLD FOR TIME -- don't get carried away with your ambition now, hold for the set duration, dismount in style and then work the other arm.