Technique
- Grip a bar or rings and hang freely.
- Pull your shoulders down towards your hips ( Shoulder depression) and stay in that active position for time.
Form tips
- Do not bend your arms at the elbows: keep them straight, to keep the focus on the Shoulder depression. Initially, it might feel weird to dissociate Shoulder depression from Elbow flexion, but it is good to be able to control your joints separately from each other.
Muscles
Strength
Primary
- Back
- Serratus anterior
- Chest
Secondary
- Forearms
Individual muscles
Individual muscles
- Lower trapezius
- Serratus anterior
- Latissimus dorsi
- Pectoralis minor
- Rhomboid major
- Middle trapezius
- Flexor digitorum superficialis
- Flexor digitorum profondus
- Flexor pollicis longus
Equipment
Appears in
Calisthenics skills
Joint movements
Progressions
Hanging active splits
Novice
Tuck hang
Novice
Hanging knees to chest
Novice
L-sit active hang
Novice
Scapular pull
Novice
Hanging shoulder retraction and protraction
Novice
Regressions
Straight-arm hang
Beginner
View Similar Exercises
View Similar Exercises
Twin towel hang
Novice
Split towel hang
Novice
Bent-arm hang
Novice
One-arm active hang
Advanced
Single towel hang
Novice
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