Moves/Coach Decision. Pay attention to the coach.

Coach Decision. Pay attention to the coach.

ID: 945

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Exercise Types:
Total Hang, Total Quadruped
Contraindications:
Shoulder Issues/Mobility
Equipment:
Floor Based
Applicability:
Group&Focus
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Quality of movement always takes priority over speed or load.
  2. 2. Use a full grip initially; transition to open-hand or offset grips as strength allows.
  3. 3. Full shoulder elevation followed by active scapular depression at the dead hang.

Regression:

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

Progression:

Progress to a single-arm hang with the other hand on the bar for support before full unilateral.

Common Problems:

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