Hang Pull

Classification

Instructions

Preparation

Stand with barbell with overhand 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 straightening 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. Also see movement in Slow Motion.

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