Active Hang Guide

Exercise Type: Isometric - involves static contractions without joint movement, excellent for building strength and endurance in a specific muscle group.
Targeted Muscle Groups:
- primary: shoulders, Latissimus Dorsi
- secondary: abs , trapezius

How to perform?

Grip a pull-up bar at shoulder width with thumbs wrapped around and knuckles on top. Lower into a full hang, then engage the core into a slight hollow body position. From there, perform a scapular pull-up — pull your shoulders down away from your ears without bending the elbows. Hold this active, engaged position.

Recommended Volume

1 set × 1 minute.

Key Cues

Scapular pull-up first: Shoulders down and away from the ears — this is the difference between an active and passive hang.
Hollow body: Engage the midsection to stabilise the spine throughout the hold.
Elbows stay straight: This is not a pull-up — keep the arms fully extended.

Purpose

Active hangs decompress the spine, restore shoulder mobility, and build the foundational scapular stability needed for all overhead work. The traction effect through the lumbar spine makes this a direct complement to the rest of the LBA Flow.

Track your progress

Variations

This exercise doesn't have any variations