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Forearms · Intermediate

Active Bar Hang

Timed hanging drill for grip strength and active control of the shoulder blades.

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Active Bar Hang demonstration

Exercise overview

Training details

ForearmsUpper BackShouldersAbs

Equipment

Pull Up Bar

Sets × time

3 × 20 sec

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Grasp a pull-up bar with an overhand grip and hang with your arms straight; lightly support the feet if a full hang is not yet controlled.
  2. 02Without bending the elbows, draw the shoulder blades down so the shoulders move away from the ears and the torso rises slightly.
  3. 03Keep the ribs down, the trunk braced, the legs still, and the head neutral.
  4. 04Hold the active position for the prescribed time without shrugging or swinging.
  5. 05Return slowly to a passive hang and step down safely before the next set.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionDead Hang StretchHarder progressionOne Handed Hang

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substitutePull-UpsComparable substitutePlate Pinch HoldComparable substituteBand Lat Stretch

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