How to perform Bodyweight Support Hold with proper form

Starting Position

1. Grip: Grip parallel bars, one in each hand, and press up until your arms are fully locked out.
2. Body: Support your full bodyweight on straight arms with the torso upright or slightly hollow.

Movement

1. Support Phase:

   • Push your shoulders down away from your ears (depress the shoulder blades).
   • Keep the elbows locked, chest tall, and hips slightly forward with a hollow body.

2. Holding Phase:

   • Hold the locked-out support position for time.
   • Do not let the shoulders shrug up or the body sag - stay rigid throughout.

Key Points

• Keep the arms fully straight and elbows locked - this is a straight-arm hold, not a dip.
• Actively push the shoulders down and away from the ears the entire time.
• Work up to 3 sets of 60-second holds before moving on to negative dips.