Hang Pull

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Instructions Preparation Stand with barbell with over hand grip slightly wider than shoulder width. Bend knees and hips so barbell touches mid-thigh; shoulders over bar with back arched. Arms are straight with elbows pointed along bar. Execution Jump upward extending body. Shrug shoulders and pull barbell upward with arms allowing elbows to flex out to sides. Pull bar upward as high as possible, keeping bar close to body. Return Lower bar immediately while straighten knees and hips. Comments Pull bar up in straight path keeping bar close to body. Optional: Knees and hips can bend slightly as bar reaches upper chest.

Classification  Utility: Power  Mechanics: Compound  Force: Pull Force (Articulation) Dynamic Hip Extension Knee Extension Ankle Plantar Flexion Shoulder Abduction External Rotation Scapula & Clavicle Elevation Upward Rotation Elbow Flexion Static Spine (Thoracic, Lumbar) Extension