Active Hang

What it is

This movement involves hanging from an overhead bar while actively engaging your back and shoulder muscles. You initiate the hang by depressing and retracting your shoulder blades, lifting your body subtly without bending your elbows. It primarily strengthens your grip, latissimus dorsi, and the muscles that stabilize your shoulder blades. This foundational exercise improves shoulder health and prepares you for more advanced hanging movements.

Technique tips

• Initiate the movement by depressing your shoulder blades away from your ears.
• Maintain straight arms throughout the entire hang.
• Actively engage your latissimus dorsi, feeling a pull in your upper back.
• Keep your core gently braced to stabilize your torso.
• Avoid shrugging your shoulders upwards towards your ears.
• Focus on a controlled, consistent breath pattern.

How to track your progress

Log the hold time of each set. Straddly keeps your best hold for this exercise and tells you when you beat it, so a two-second gain does not go unnoticed.