{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Active Bar Hang",
      "kind": "common"
    },
    {
      "text": "Active Shoulder Hang",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "latissimus-dorsi",
        "role": "prime-mover"
      },
      {
        "muscle": "trapezius-lower",
        "role": "prime-mover"
      },
      {
        "muscle": "rhomboids",
        "role": "synergist"
      },
      {
        "muscle": "forearm-flexors",
        "role": "stabilizer"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "scapulothoracic",
        "actions": [
          "depression",
          "isometric-stabilization"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "fingers",
        "actions": [
          "flexion"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "calisthenics",
      "mobility",
      "strength"
    ],
    "movement_patterns": [
      "vertical-pull"
    ],
    "mechanics": "compound",
    "force": "pull",
    "kinetic_chain": "closed",
    "laterality": "bilateral",
    "planes": [
      "frontal"
    ],
    "contraction": [
      "isometric"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": [
      [
        "pull-up-bar"
      ]
    ]
  },
  "external_ids": {
    "wger": "2690"
  },
  "id": "oec:active-hang",
  "instructions": {
    "setup": [
      "Grasp an overhead pull-up bar with an overhand grip roughly shoulder-width apart.",
      "Step or lower off the platform into a full hang with straight arms and feet off the floor."
    ],
    "steps": [
      "Actively pull your shoulder blades down away from your ears without bending your elbows.",
      "Brace your core and squeeze your glutes lightly to maintain a stable, hollow body position.",
      "Hold this active shoulder-depressed position for the target duration.",
      "Carefully lower your shoulder blades into a relaxed hang or step down to conclude the set."
    ],
    "breathing": "Maintain steady, rhythmic breathing through your diaphragm while keeping your core braced and shoulders packed.",
    "cues": [
      "Shoulders away from the ears",
      "Keep the elbows locked straight",
      "Pencil between the shoulder blades",
      "Stay long and hollow through your torso"
    ],
    "common_faults": [
      {
        "fault": "Bending the elbows to pull the body upward.",
        "correction": "Keep your arms completely straight; the movement should come entirely from scapular depression."
      },
      {
        "fault": "Allowing shoulders to shrug up to the ears (collapsing into a passive dead hang).",
        "correction": "Continuously engage your lats and mid-back to keep space between your shoulders and ears."
      },
      {
        "fault": "Excessive arching of the lower back.",
        "correction": "Engage your abs and point your toes slightly forward to keep a neutral spine."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure the bar is secure and can support your full body weight.",
        "Step down safely rather than dropping from excessive heights if grip fatigue sets in."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "duration_counted": "total",
    "load": {
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "duration"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {}
  },
  "name": "Active Hang",
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Active Hang",
        "url": "https://wger.de/en/exercise/2690/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "nalhilal"
      }
    ]
  },
  "relations": [
    {
      "type": "regression-of",
      "target": "oec:arch-hang"
    },
    {
      "type": "regression-of",
      "target": "oec:scapular-pull-up"
    },
    {
      "type": "regression-of",
      "target": "oec:pull-up"
    },
    {
      "type": "part-of",
      "target": "oec:pull-up"
    },
    {
      "type": "part-of",
      "target": "oec:scapular-pull-up"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "pronated",
      "width": "shoulder"
    },
    "position": "hanging"
  },
  "status": "active",
  "summary": "An isometric bodyweight hold from an overhead bar with shoulders actively depressed and stabilized."
}