Tighter = Lighter: A Simple Cue to Make Your Pull-Ups More Efficient
Tighter = Lighter: A Simple Pull-Up Cue You Can Use Anywhere
We recently put together a quick video highlighting one of our favorite go-to cues to make your pull-ups more efficient, connected, and just feel better overall—whether you’re working on your first rep, or already have a bunch in the tank.
Pull-ups are a staple for us in both our semi-private small group classes and personal training sessions. They build strength, size, and body control, and they train one of the most fundamental movement patterns out there: pulling yourself up and onto something. Whether you're climbing, jumping, or just trying to master your own bodyweight, that pull-up strength carries over into so many things.
But here’s the thing—how you organize your body during the pull makes a big difference.
In the video, Coach Micah walks through a simple, powerful cue: the hollow body position, commonly used in gymnastics. It’s all about building full-body tension so your pull becomes more efficient. Instead of muscling through with just your arms (and swinging all over the place), you’re creating one solid, stable unit from fingertips to toes.
So what is the hollow body position?
Imagine lying on your back with your arms and legs extended, just barely off the ground. Now, instead of arching your back or letting your ribs pop up, you're doing the opposite—you're "hollowing out" the torso by pulling your ribs down toward your hips and pressing your lower back into the floor. Legs stay straight and tight, feet pointed, glutes and core fired up.
When applied to a pull-up, this position can help you stay tighter through the whole movement and prevents energy leaks. Less wasted motion = more efficient pull.
A few key points to hit that hollow body tension:
Tighten and pull your ribs down toward your hips to hollow out the torso and flatten the low back (no rib flare).
Squeeze your legs together, point your toes even gymnast-style, and fire your glutes to create tension all the way through the lower body.
Make it tight from the armpits down—your lats, core, glutes, and legs should all be engaged.
Avoid "loosey-goosey" limbs or a wiggly spine—think of your body as one strong, connected piece.
This cue can be practiced on the low rings with your feet on the floor, which is a great entry point if you're not yet doing full pull-ups. From there, you can carry that same tightness into high rep strict work, or more advanced progressions.
Why it matters:
At first, this might feel harder than your usual way of pulling—but that extra tension pays off in the long run. As a former gymnast of 9 years, this didn’t come instantly. Eventually-however-You'll feel stronger, more in control, and likely more successful over time. It can also help reduce unnecessary yanking in non-target muscles
We love the pull-up, and we love giving people ways to make it more accessible and more effective. Try these cues out and let us know how they feel—do you notice your pull-ups getting tighter, more controlled, maybe even easier?
If you have questions or want help applying this to your own training, don’t hesitate to reach out—we’re always here to help you pull a little stronger. 💪
📺 [Watch the video here]
Learn It Right with Coach Jess and Micah
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