Hangback Bar Stretch
The dead hang with the feet kept on a step: bend the knees to let as much weight hang from the bar as the shoulders welcome.
How to do it
Setup
On a step under a high bar, hands shoulder-width on it, overhand, arms straight, knees soft.
Steps
- Bend the knees slowly until the arms carry part of the body's weight.
- Let the sides and the armpits lengthen, feet still on the step.
- Hold and breathe, then straighten the legs to stand.
Common mistakes
Dropping into the arms at once: sink slowly and stop at a strong pull. Feet lifting off the step: they set how much you hang; keep them down. Hanging on after the grip starts to fade: stand before the hands open.
Breathing
Slow and steady throughout.
