― Eleanor Roosevelt
4 sets of a 30-second Dip Support Hold. Rest for full recovery between sets.
I have always been fascinated by the mental dialogue I have with myself during static (isometric) exercises. When every fiber in your body is struggling to survive I find the strangest thoughts flow through my mind and time slows down to near-singularity. You must also beware of the nefarious voice that will tell you to stop well before your potential has been reached. The Dip Support Hold is that type of exercise.
I remember during the first time I did holds that exceeded 10-seconds I was surprised at how much I felt my core working. Especially if you maintain a Hollow Body Position, your abs will burn. In regards to technique, there are a few key nuances that I go over in the video. This includes, 1) externally rotating the arms, 2) keeping the shoulders pulled away from the ears, 3) maintaining a hollow body position, and 4) keeping the elbows outside of the straps. I LOVE the biceps engagement you get from externally rotating your arms. You can accentuate this sensation by leaning forward ever so slightly. Your biceps will light up.
Holding the Dip Support for 30-seconds is hard. If you cannot make it the full 30, no worries. Hold as long as you can and then wait for at least 1-minute (if not 2 or 3) before repeating. Think quality reps with full-recovery between. This is a great exercise to do throughout the day in the 'grease-the-groove' style. If you can set up your monkii bars so they are 'free-hanging', every time you walk by, do a 10, 20, or 30+ second hold. The volume, and thus wildness, will add up.