Moves/DB Bulgarian Single Hang Position

DB Bulgarian Single Hang Position

ID: 700

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Exercise Type:
Total Hang
Contraindications:
Knee Problems
Equipment:
Dumbbell
Applicability:
Focus
Superset?:
No
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Aim to build hang duration progressively over weeks, not sessions.
  2. 2. Shoulder packing: think of pulling the shoulder blades slightly down and together.
  3. 3. Avoid compensation patterns; if form breaks, address the limiting factor.
  4. 4. Feet may be on the floor for a partial hang to reduce load when needed.

Regression:

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

Progression:

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

Common Problems:

Passive hanging causing shoulder discomfort — cue active shoulder packing immediately.