Technique
Grip a pull-up bar with hands shoulder-width apart, palms facing forward. Hang with arms fully extended, keeping your body straight and relaxed. Maintain the position for the prescribed duration while breathing normally.
A static exercise that improves grip strength, shoulder mobility, and decompresses the spine through sustained hanging from a pull-up bar.
Grip a pull-up bar with hands shoulder-width apart, palms facing forward. Hang with arms fully extended, keeping your body straight and relaxed. Maintain the position for the prescribed duration while breathing normally.
Grip a pull-up bar with hands shoulder-width apart, palms facing forward, with arms fully extended and body hanging straight.
Maintain the same hanging position throughout the exercise, then release the bar and land safely on the ground.
Keep your core engaged, relax your shoulders, breathe steadily, maintain straight body alignment, grip the bar firmly
Tensing shoulders, holding breath, swinging body, not maintaining straight alignment, gripping too tightly
Increase hang duration, try different grip positions, add weight with a weight belt, perform one-arm hangs for advanced progression.
Use assistance bands, reduce hang duration, perform with feet on ground for partial support, or use a lower bar.
Ensure the pull-up bar is stable and can support your weight. Stop if you experience pain in shoulders, wrists, or hands. Land safely when releasing the bar.