Active Hang
Shoulder blades pull down and back.
- Level
- Intermediate
- Equipment
- Pull-Up Bar
- Movement
- Dead hang · Hanging
- Tracks
- Duration
Works
Lats Back Rhomboids Traps Abdominals Forearms
How to do it
- Grip a pull-up bar with hands shoulder-width apart.
- Hang freely with arms fully extended.
- Pull your shoulder blades down and back without bending elbows.
- Engage your abs to keep the body still.
- Hold this position for the prescribed time.
Common mistakes
- Shrugging shoulders up toward the ears.
- Bending the elbows to lift the body.
- Swinging the legs or hips for momentum.
- Hyperextending the lower back.
Safety
Avoid this movement if you have an existing shoulder dislocation history.
Step down onto a box or lower yourself with control before your grip fails; do not drop from the bar.
Tips
- Imagine putting your shoulder blades into your back pockets.
- Keep your ribs knitted down to prevent arching.
- Breathe steadily instead of holding your breath.
Details
- Base movement
- Dead hang
- Arms
- Both
- Arms straight or bent
- Straight arms
- Hand orientation
- Pronated (palms down / away)
- Grip width
- Shoulder-width
- Body position
- Hanging
- Load type
- Isometric hold
