# Active Hang

URL: https://heatsy.app/ex/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: Back, Shoulders

## Muscles

- Main: Trapezius, Latissimus Dorsi
- Helps: Teres Major, Rhomboids, Flexor Digitorum Superficialis
- Holds: Serratus Anterior, Rectus Abdominis, Flexor Digitorum Profundus

## Equipment

- Pull-Up Bar

## Technique

1. Grip a pull-up bar overhand at shoulder width and hang with straight arms.
2. Pull your shoulder blades down and slightly back so your body rises a little and your arms stay straight.
3. Hold this position, with your ribs down and legs still, for the planned time.
4. 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.

## Alternatives

- [Dead Hang](https://heatsy.app/ex/dead-hang)
- [Scapular Pull-Up](https://heatsy.app/ex/scapular-pull-up)