- Set your grip so your palms are facing away from you, and are approximately shoulder width apart (or slightly wider). You can also use a neutral grip (palms are facing one another).
- Before you go, take a deep breath in through your nose (360 degrees of air around the spine), brace your core, actively tuck your ribs towards your hips (close the space in your midsection), and squeeze your glutes. This will stabilize your pelvis and spine and will allow you to focus on your upper body.
- Now draw your shoulder blades together and down. When you do this, you will almost feel like you've shrugged, but the movement will be coming from your shoulder blades, not from actually shrugging your shoulders towards your ears. Maintain this position, and hang.
- Keep your shoulders packed, and do not disengage your muscles for the duration of the exercise. Your elbows should be close to fully extended, but not hyperextended.
- You can either keep your legs straight and your body in a hollow body position (my preference), or you can bend your knees.
- Maintain neutral(ish) alignment for the duration of the exercise. Keep your head up and chin tucked, and do not allow your lower back to hyperextend, or ribcage to flare. I used the word ''neutralish'' as there is no one definition of neutral. It varies from person to person.
- Aim to maintain this position for 10-30 + seconds.
You can make this exercise easier by decreasing the length of time you hang. You can also perform band assisted basic hangs and can use some band assistance to modify the exercise.
Once you are able to hang for 30 to 60 seconds, you can make this exercise more challenging by hanging two sturdy towels from the bar and performing hangs while holding on to these, or you can progress to performing scapula pull-ups.