Moves/Strap Pistols

Strap Pistols

ID: 166

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Exercise Type:
Total Hang
Contraindications:
None
Equipment:
Straps, Floor Based
Applicability:
Group&Focus
Superset?:
Yes
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Aim to build hang duration progressively over weeks, not sessions.
  2. 2. Keep active — a passive hang stresses the joint; an active hang builds it.
  3. 3. Use a full grip initially; transition to open-hand or offset grips as strength allows.

Regression:

Active hang for just 5–10 seconds at a time, focusing on shoulder packing rather than duration.

Progression:

Add controlled scapular shrugs during the hang to work shoulder girdle strength in the end range.

Common Problems:

Swinging instead of staying still — tighten the core and glutes to dampen any oscillation.