Beginner exercise
Active Hang
Also called Scapular Depression Hang
Technique
How to perform Active Hang
- Hang from the pull-up bar with both feet off the floor and elbows straight.
- Engage the shoulder girdle to move the shoulders away from the ears and lift the body slightly.
- Hold that active position without bending the elbows, swinging or turning it into a pull-up.
- Release under control toward the passive hang.
- Re-establish the active position for the next hold.
Programming relevance
Muscles involved
Primary targets: Latissimus Dorsi, Trapezius.
MuscleScoreRole
Calisthenics graph
Progression relationships
These relationships describe graph position, not personal readiness.