In the concentric hang, as pictured above, you hold the top position of the pull-up.
In most cases, you start by standing on a bench so your body is already close to in the top position of the pull-up.
You squeeze the muscles in your mid and upper back, and bring each shoulder blade in towards your spine and down towards the opposite hip.
In addition to this, you want to brace your anterior core, squeeze your glutes, and flex your quads/hamstrings.
Is the concentric hang from Phase 1 too advanced for you?
At least right now?
Well, I have solved that problem for you.
Here is a regression you can do.
This is a modified concentric hang.
You can do this alternative until you build the requisite levels of full body strength, scapular/shoulder stability, lumbo-pelvic stability, and technique to be able to do regular concentric hangs.
You can either use a TRX, a barbell that is in a fixed position in a squat rack, or a Smith Machine.
The same key points in form apply.
With this modified variation, the more vertical your body is, the easier the exercise will be.
So far, this is the only exercise from phase 1 that a few people have found slightly too challenging.
You can also do a similar variation in place of the basic hangs in Phase 1, but most people seem to be ok with this exercise.
If you are looking to perform your first pull-up ever, if you can already do a few but want to do many, or if you can already do many, but want to do some crazy and more advanced variations, check out The Ultimate Pull-Up Program. My comprehensive pull-up program is 166 pages in length, and has 4 phases, plus a 5th bonus phase. Each phase comes with detailed workouts, and includes a very thorough written description/coaching tips, and a video of each exercise. The pull-up is a full body exercise, and my program trains for it accordingly.
Get The Ultimate Pull-Up Program by clicking HERE