Active Hang

A foundational hanging exercise where you maintain an active grip on a pull-up bar with scapular engagement.

Instructions

1. Reach up and grasp a pull-up bar with both hands at shoulder-width apart.
2. Jump or use a step to hang from the bar with your arms extended.
3. Maintain an overhand grip (palms facing forward) or mix grip as preferred.
4. Pull your shoulders down and back (depress and retract scapulae) to create an “active” hang rather than a slack one.
5. Maintain this position with engaged shoulders and tight grip for the prescribed duration.
6. Lower yourself down when finished.

Tips

• An active hang engages your scapular muscles; avoid letting your shoulders shrug up toward your ears.
• Grip strength is developed through this exercise; start with shorter holds if needed.
• This is excellent preparation for pull-ups and chin-ups.
• Keep your shoulders packed (scapulae depressed) throughout the entire hang.
• If hanging is difficult, use assistance such as a resistance band or step platform.