Support Hold

Technique

How to perform Support Hold

1. Stand between the parallel bars (or dip bars) and place one hand on each bar, fingers pointing forward and thumbs wrapped securely around the handles.
2. Jump or press through your arms to lift yourself until your elbows are fully locked and your arms are vertical.
3. Allow your legs to hang straight beneath you or bend your knees if clearance is limited.
4. Depress your shoulders by actively pushing the bars away, drawing your shoulder blades down and slightly outward to engage your lats while keeping your chest tall.
5. Brace your core, squeeze your glutes, and hold your body in a rigid, upright line - avoid shrugging, swinging, or letting your hips drift forward.
6. Maintain steady breathing and keep light outward tension on the bars, holding this support position for the prescribed time.
7. Lower yourself gently back to the starting position or step down under control before repeating if additional sets are required.

GymDaze demonstration

Watch Support Hold

Programming relevance

Muscles involved

Primary targets: Pectoralis Major Sternocostal Head, Latissimus Dorsi, Pectoralis Major Clavicular Head.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.