Carioca
ID: 383
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- Exercise Type:
- Total Hang
- Contraindications:
- None
- Equipment:
- Floor Based
- Applicability:
- Focus
- Superset?:
- Yes
- Sprint-able?:
- Yes
Key Teaching Points:
- 1. Use a full grip initially; transition to open-hand or offset grips as strength allows.
- 2. Feet may be on the floor for a partial hang to reduce load when needed.
- 3. Establish a stable base before adding any dynamic component.
- 4. Quality of movement always takes priority over speed or load.
Regression:
Use a resistance band looped under the feet for support while building time in the hang position.
Progression:
Introduce passive stretching into the hang by allowing gradual shoulder elevation over time.
Common Problems:
Swinging instead of staying still — tighten the core and glutes to dampen any oscillation.