Active Hang
Also known as: Active Dead Hang, Scapular Hang, Shoulder-Engaged Hang, Packed Hang, Active Hangs, Engaged Hang, Active Bar Hang, Shoulder Packed Hang
Body region
Muscles
Main
Helps
Holds
Equipment
Technique
- Grip a pull-up bar overhand at shoulder width and hang with straight arms.
- Pull your shoulder blades down and slightly back so your body rises a little and your arms stay straight.
- Hold this position, with your ribs down and legs still, for the planned time.
- Release gently back to a passive hang or step down.
Cues
- Shoulders away from the ears.
- Keep the arms straight.
- Breathe slowly.
Common mistakes
- Bending the elbows.
- Letting the shoulders shrug up.
- Arching the lower back.