Active hang
From a relaxed hang, draw the shoulders down away from the ears and hold, arms still straight.
Practises the very first part of a strict pull-up — setting the shoulder blades — without bending the elbows.
Starting dose: 3 × 10–20 s, resting 60 seconds between sets.
You need a bar.
Step 2 of the pull-up progression, from a hang to a strict pull-up (7 steps).
Want a clock for the holds and rests? Use the free dead hang timer.
How to do it
- Start in a relaxed hang for a breath or two.
- Without bending your elbows, pull your shoulders down away from your ears. Your body rises a few centimetres.
- Hold that position. Breathe. Lower back to the relaxed hang with control before stepping down.
Think about
- Shoulders down into your back pockets
- Elbows stay straight
- Chest a little proud
Watch for
- Elbows bending to fake the lift
- Swinging the legs to get up
- Shrugging back up during the hold
Easier: Feet on a box, taking some of the weight while you practise the shoulder movement.
Harder: Scapular pull-ups.
What it works
See all of them on the body model →
Checking it on camera
From the front, two to three metres away, whole body and bar in frame. Start with a second of relaxed hang so the camera can see the difference. See it in the filming guide.
The pain rule
- 0–3 out of 10 during the drill: fine, carry on.
- 4–5: do less — a smaller range, fewer reps, or the easier version.
- 6 or more: stop that drill for today.
- Worse the next morning than before the session: that session was too much. Step back.
- 6 or more on waking, any morning: rest the shoulder that day.
Sharp or catching pain, or pins and needles, means stop regardless of the number.
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Where it is used
- Phase 1 — Set the shoulder blades — Shoulder: kipping works, strict pull-ups do not
Questions about this
- Why can I do kipping pull-ups but not a strict pull-up?
- Why does my shoulder hurt at the start of a pull-up, from a dead hang?
- What muscles start a pull-up?
- Scapular pull-up vs active hang: what is the difference?
- How do I get a strict pull-up back after shoulder pain?
- Should I keep kipping while my shoulder is sore?
- How much pain is OK during shoulder rehab drills?
- How long should I hang from a bar for shoulder rehab?