Active Hang

oec:active-hang

An isometric bodyweight hold from an overhead bar with shoulders actively depressed and stabilized.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Active Bar Hang, Active Shoulder Hang

How to do it

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.

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.

Maintain steady, rhythmic breathing through your diaphragm while keeping your core braced and shoulders packed.

Bending the elbows to pull the body upward.: Keep your arms completely straight; the movement should come entirely from scapular depression.
Allowing shoulders to shrug up to the ears (collapsing into a passive dead hang).: Continuously engage your lats and mid-back to keep space between your shoulders and ears.
Excessive arching of the lower back.: Engage your abs and point your toes slightly forward to keep a neutral spine.

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.

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