Scap pulls and hangs are HARD… and that’s what makes them GREAT! It’s one way we can work towards improving our grip strength, core strength, and even gets us closer to the elusive pull-up/chin-up! Think back on the hollow body holds we have often performed in your sessions at Dragonfly… that’s the starting position for a good hang from the bar and scap pull. When we have mastered this hollow body position, it’s time to apply that to our hangs and scap pulls.
The hollow hang is a straight arm hang from the bar while maintaining the hollow body position. Your grip should be slightly outside of your shoulders and both palms in an overhand (palms facing away from you).
TIP: I like to think about pushing down on the bar with my arms straight rather than hanging on for dear life! This also allows me to feel my lats turn on and increases my ability to stabilize while hanging from the bar. Have a look at these two pics and see if you can spot the differences!
Add this to your practice during this Lift cycle and track the time you are able to hang from the bar in this position – every second counts!