Active hang
Also called Scapular hang, Engaged hang
The active hang is a hang where your shoulders stay pulled down, away from your ears, while your arms stay straight. It trains your lats, upper back and forearms, with your shoulders and abs helping. You learn to set your shoulders, which is the first move of every pull-up. It suits you once you can do the Dead hang for 30 seconds. Keep the holds short and rest between them. When it feels easy and steady, the One-arm hang is the next step.
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How to do it
- Grip the bar shoulder-width and hang with straight arms.
- Pull your shoulders down, away from your ears, without bending your elbows.
- Tighten your abs slightly and keep your body still.
- Hold this position and keep breathing.
Form tips
- Hang from the bar with straight arms.
- Pull your shoulders down, away from your ears.
- Hold that position and keep breathing.
Common mistake
- Letting your shoulders creep back up to your ears.