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Drop and Hang

A flexibility exercise that involves dropping into a hanging position to stretch the shoulders, back, and improve overall mobility.

Exercise Overview

Category

Flexibility

Exercise_Type

Flexibility

Difficulty_Level

Intermediate

Technique

Grab a pull-up bar with an overhand grip, hands shoulder-width apart. Allow your body to drop and hang, keeping your arms straight and shoulders relaxed. Hold the position for 30-60 seconds.

Starting Position

Begin standing below a pull-up bar, ready to grab it with an overhand grip.

Finishing Position

Return to standing position after completing the hanging stretch.

Form Cues

Relax shoulders, let body hang, breathe deeply, maintain grip

Common Mistakes

Not relaxing shoulders, gripping too tightly, holding breath, rushing the stretch

Progression Tips

Increase hang time, add shoulder shrugs, or perform one-arm hangs.

Regression Tips

Reduce hang time, use assistance, or perform assisted hanging.

Safety Notes

Ensure the bar is secure before hanging. Stop if you experience pain in shoulders, arms, or hands. Build up hang time gradually.