BACK · COMPOUND
Active Hang
A controlled hang using active shoulder-blade positioning.
Primary musclesLats, Upper back
Secondary musclesGrip, Core, Shoulders
EquipmentPull-up bar
DifficultyBeginner · Isometric Hang
How to perform
- Hang securely and brace the trunk.
- Gently depress the shoulder blades without bending the elbows.
- Hold the position with steady breathing.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the lats as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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