An advanced sideways bodyweight hold on a vertical pole with the body and joined legs extended horizontally. The upper and lower arms provide opposing support while the trunk resists sideways bending and rotation.
Grip a fixed vertical pole with one hand above the other and keep both arms extended.
Maintain upper-hand pulling support and lower-hand pushing support as you bring the legs together into the horizontal side hold.
Keep the torso and legs aligned without twisting or sagging.
End the hold before grip or alignment fails, separating and lowering the legs under control.
Use a load-rated, secure pole with clear space around the body.
Learn the setup and exit with a qualified calisthenics coach and appropriate spotting.
Maintain breathing; measure the stable hold rather than the leg entry and exit.
Using a loose, slippery or unsuitable pole.
Bending the lower arm or losing upper-hand support.
Allowing the hips to drop, the torso to rotate or the legs to swing.
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