Perfect Hang

  1. Grasp a pull-up bar with both hands at shoulder-width apart using an overhand grip.
  2. Hang from the bar with your feet off the ground and your arms fully extended.
  3. Engage your shoulder blades by pulling them back and down to stabilize your shoulders and upper back.
  4. Lean back slightly to bring your chest parallel to the ground and your torso at a 45° angle to the ground.
  5. Curl your legs backwards. Imagine your body as the curve on the letter "D" if you were to see yourself from the side.
  6. Breathe deeply and hold the hang for as long as you can manage comfortably, ensuring your shoulder blades remain engaged.

Primary Muscles

  • Forearm - Inner
  • Forearm - Outer
  • Lat

Secondary Muscles

  • Abdominal
  • Bicep
  • Chest
  • Oblique
  • Trap

Results

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Date Reps Resis. RPE

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