Demo & instructions
Active Hang
Also known as: Engaged Hang, Scapular Depression Hang
Instructions
A hang from the bar with the shoulders actively pulled down away from the ears and held there. It teaches the shoulder-blade control that every pull-up starts with.
- Movement
- Vertical pull
- Type
- Isolation
- Level
- Beginner
- Typical range
- 10–45 sec
Setup
- 1Grip the bar a little wider than your shoulders with the palms facing away.
- 2Step off so you are hanging with straight arms and the feet clear of the floor.
Execution
- 1Without bending the elbows, pull your shoulder blades down and slightly together so your body rises a few centimetres.
- 2Hold that engaged position, keeping the ribs down and legs still.
- 3Stay there for the target time, then relax back into a passive hang and step down.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
