Moves/Rest - Get the Step Out!

Rest - Get the Step Out!

ID: 469

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Exercise Type:
Total Hang
Contraindications:
Wrist Problems
Equipment:
Step
Applicability:
Group
Superset?:
No
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Full shoulder elevation followed by active scapular depression at the dead hang.
  2. 2. End range is where the real work happens — do not shy away from it.
  3. 3. Use a full grip initially; transition to open-hand or offset grips as strength allows.

Regression:

Substitute a dead hang from a low bar at hip height for a less demanding entry point.

Progression:

Introduce passive stretching into the hang by allowing gradual shoulder elevation over time.

Common Problems:

Grip giving out early — use chalk or a towel wrap to shift demand proximally.