Active Bar Hang

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.