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    Tutorial: Bar Hang

    27th December 2018
    Tutorial: Bar Hang

    WHAT

    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.

    HOW

    • 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.

    WHY

    • 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.

     

    Did you like the bar hang tutorial? Here are more exercises:

    • Deep squat short post
    • Burpee pull-up
    • Superfunctional Y
    • Hanging knee lift
    • Burpee
    • Barbell front squat
    • Hamstring curl
    • TRX low pull
    • Lateral jumps
    • Push-up with rotation
    • Suspended squat
    • Jump pull-up
    • Inverted push-up
    • Suspended lunge
    • Kinesis low to high chop
    • Kinesis twisting punches
    • Kinesis row
    • Kinesis lunge
    • Roll out with step
    • Hip extension
    • Hanging twist
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