VIDEO DEMO
Weighted active hang
Progression of Active Hang
PROGRESSION · HOW TO DO IT
Weighted active hang
These steps are written specifically for the Weighted active hang. Follow them in order and stop before you lose the position.
- 01Set up your version
Set up specifically for the Weighted active hang. Add only enough load to preserve the same range, tempo, and position as the easier version.
- 02Move the pattern
Without bending the elbows, gently draw the shoulders away from the ears and make the body feel long.
- 03Match the demand
Treat this version as the only progression; do not add load, range, and tempo at the same time.
- 04Finish 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
EARN THE NEXT STEP
Progress the ownership
More about this movement
BACK & LATS / 52
Weighted active hang
Sets: 3 · Time: 15–45 seconds
Weighted 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.