Core Workout for Pull Up Strength (3 Day)
The hollow-body strength a pull-up is built on, in three 10-minute core sessions a week. No bar needed - and no pulling in it, so pair it with hangs and rows.
Routines
Day 1 — Hollow Body & Scap Prep
Foundational hollow-core positions and scapular control to set the base for strong pull-ups.
Day 2 — Anti-Rotation & Shoulder Stability
Build anti-rotation strength and shoulder stability to support vertical pulling.
Day 3 — Dynamic Core Conditioning
Faster core intervals and locomotion to reinforce hollow body control under fatigue.
About this plan
Three sessions a week of hollow holds, planks and anti-rotation work, aimed at the half of a pull-up that nobody trains: keeping the body rigid while the arms do the pulling.
Day one runs hollow holds, dead bugs, bird dogs, plank arm lifts, bear planks, plank toe taps, side planks and hollow rocks. Day two is a plank progression — front plank, side plank leg lifts, plank with twist, bird dog plank, reverse plank, arm and leg lifts, mountain climbers, push-up to side plank. Day three adds movement: plank jacks, plank-to-push-up, bear crawls, leg lifts, side plank with raised leg, dead bugs, hollow holds and side plank crunches.
Be clear about what this is and is not. There is no pulling exercise in it. No rows, no hangs, no assisted pull-ups, no lat work at all — every target muscle here is abdominal, oblique, glute or shoulder stabiliser. This is the core half of pull-up preparation and it will not, on its own, get you a pull-up.
What it does address is the reason many people who are strong enough still cannot do one. A pull-up done with a loose midsection turns into a swing: the hips travel, the ribs flare, and the force that should go into the bar goes into wobbling. The hollow body position is what stops that, and it is trainable on the floor with no equipment.
Run it alongside actual pulling. Inverted rows under a table, a towel row on a door handle, dead hangs from any bar you can reach — two or three sessions a week of those plus this is a complete approach. The calisthenics plans in the catalogue carry the rows.
Progress by extending the lever. Straighter arms in a dead bug, straighter legs in a hollow hold, further from the wall in a plank. Each is a large jump that costs nothing.
Train this plan in the app
LoadMuscle carries all 3 routines with a demo for every exercise, and logs your sets as you go, so next session you can see what to beat. Free on iPhone and Android.
Want something built around your own schedule and equipment instead? Try the free workout planner.
