The Bar Hang is a simple whole-body isometric strength exercise. As well as engaging the core, it will build the necessary stability and strength in the shoulders, arms and back for compound pulling exercises.
Jump up and grab a high bar with a shoulder-width overhand grip
Still the body, and engage the legs, glutes, and core – forming a dish. shape with the body. Keep the arms straight and squeeze the shoulder blades together for stability.
Start with a 5s hold, building up to 30s as strength and control improve.
Hanging movements result in reflex stabilization of the shoulder joint, which will contribute to a healthy, injury-free shoulder. People rarely train the overhead arm position expertly, so this exercise is unique in the way it builds both strength and range of motion.
Any pulling exercise, from TRX rows to pull-ups to muscle ups, require high levels of shoulder joint stability for efficiency and control of movement. As such, the bar hang is an important skill-based exercise that should be performed regularly to maintain a healthy shoulder function.
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