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VIDEO DEMO

Alternating scapular shifts

Progression of Active Hang

YouTube · Exercise demonstrationOne-Arm Passive and Active HangWatch the demonstration

PROGRESSION · HOW TO DO IT

Alternating scapular shifts

These steps are written specifically for the Alternating scapular shifts. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Alternating scapular shifts. Hang from a pull-up bar with a comfortable grip, elbows straight, and feet clear or lightly supported.

  2. 02
    Move the pattern

    Keep the elbows straight and slowly shift the shoulder blades without swinging the body.

  3. 03
    Match the demand

    Alternate sides without using momentum or letting the nonworking side change position.

  4. 04
    Finish with control

    Hold that active shoulder position while breathing, then return with control instead of going suddenly limp. Breathe behind the brace.

START WHERE YOU CAN WIN

Regress the demand

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EARN THE NEXT STEP

Progress the ownership

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More about this movement

BACK & LATS / 52

Control rangeIsometric

Alternating scapular shifts

Sets: 3 · Time: 15–45 seconds

Alternating scapular shifts is a progression of Active Hang. Use the written card above for its exact setup and execution.

Control range: Control work builds strength through rotation, balance, or a position you hold steady.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The lats and scapular muscles manage an overhead position while the grip and trunk keep the body organized under traction.