Support hold
Also called Parallel bar support hold, Parallel bar support, Dip hold
The support hold is the top position of the dip, held for time. You hold yourself on parallel bars with straight arms and your shoulders pressed down. Your triceps, shoulders and chest work hardest, while your abs, lats and forearms assist. It is a good first exercise for dips, muscle-ups and L-sits, since it teaches stable shoulders. Keep your body still and your eyes forward. Start with short holds. When you can hold it steadily for 30 seconds, the Ring support hold is the next step.
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How to do it
- Grip the parallel bars and press up until your arms are straight.
- Push down through your hands so your shoulders move away from your ears.
- Keep your body still and your eyes forward.
- Hold the position and keep breathing.
Form tips
- Hands on the bars, arms straight.
- Press your shoulders down, away from your ears.
- Keep your body still, eyes forward, keep breathing.
Common mistake
- Shrugging your shoulders up instead of pressing them down.