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VIDEO DEMO

Full active hang

Progression of Active Hang

YouTube · Elevate ChiropracticActive Hanging for Shoulder Health and MobilityWatch the demonstration

PROGRESSION · HOW TO DO IT

Full active hang

These steps are written specifically for the Full active hang. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

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

  2. 02
    Move the pattern

    Without bending the elbows, gently draw the shoulders away from the ears and make the body feel long.

  3. 03
    Match the demand

    Treat this version as the only progression; do not add load, range, and tempo at the same time.

  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

01
02
03

EARN THE NEXT STEP

Progress the ownership

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02
03
More about this movement

BACK & LATS / 52

Control rangeIsometric

Full active hang

Sets: 3 · Time: 15–45 seconds

Full active hang 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.