Tutorial: Bar Hang
WHAT
The Bar Hang is a simple whole-body isometric strength exercise. As well as engaging the core, it will build the necessary stability and strength in the shoulders, arms and back for compound pulling exercises.
HOW
- Jump up and grab a high bar with a shoulder-width overhand grip
- Still the body, and engage the legs, glutes, and core – forming a dish. shape with the body. Keep the arms straight and squeeze the shoulder blades together for stability.
- Start with a 5s hold, building up to 30s as strength and control improve.
WHY
- Hanging movements result in reflex stabilization of the shoulder joint, which will contribute to a healthy, injury-free shoulder. People rarely train the overhead arm position expertly, so this exercise is unique in the way it builds both strength and range of motion.
- Any pulling exercise, from TRX rows to pull-ups to muscle ups, require high levels of shoulder joint stability for efficiency and control of movement. As such, the bar hang is an important skill-based exercise that should be performed regularly to maintain a healthy shoulder function.
Did you like the bar hang tutorial? Here are more exercises:
- Deep squat short post
- Burpee pull-up
- Superfunctional Y
- Hanging knee lift
- Burpee
- Barbell front squat
- Hamstring curl
- TRX low pull
- Lateral jumps
- Push-up with rotation
- Suspended squat
- Jump pull-up
- Inverted push-up
- Suspended lunge
- Kinesis low to high chop
- Kinesis twisting punches
- Kinesis row
- Kinesis lunge
- Roll out with step
- Hip extension
- Hanging twist
