Moves/DB Bulgarian Double Hang Position

DB Bulgarian Double Hang Position

ID: 701

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Exercise Type:
Total Hang
Contraindications:
None
Equipment:
Dumbbell
Applicability:
Focus
Superset?:
No
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. End range is where the real work happens — do not shy away from it.
  2. 2. Keep active — a passive hang stresses the joint; an active hang builds it.
  3. 3. Breathe throughout; do not hold the breath during a sustained hang.
  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:

Increase hang duration progressively. Add a light plate on the feet once 60 seconds is achieved consistently.

Common Problems:

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