Scapular Pull-Up Swing
A bent-arm hang with a small swing: the elbows stay bent near a right angle and the shoulder blades stay drawn down and back while the straight legs sway in front.
How to do it
Setup
Hanging from the bar with an overhand grip, elbows bent near a right angle, blades down and back, legs straight and slightly in front.
Steps
- Swing the straight legs forward a little, the arms holding their angle.
- Let the body sway back through the middle.
- Keep the swing small and steady, the blades pinned down the whole time.
Common mistakes
Elbows straightening into a dead hang: hold them near a right angle. Swinging big and loose: a small, controlled sway keeps the shoulders safe. Shoulders creeping up toward the ears: pin the blades down.
Breathing
Find a rhythm with the swing; never held.
