Hang, Supinated Grip, Active & Passive
667 بار بازدید -
4 سال پیش
-
Hanging is one of the
Hanging is one of the most effective exercises from improving shoulder mobility and increasing grip strength. The supinated grip hanging variation places the shoulders into an externally rotated position, which will stretch the shoulder's internal rotators.
If you feel pain or discomfort while hanging in a supinated grip, you should change to either a neutral or pronated grip. I also recommend seeing a therapist who can help release the tightness you may have in the shoulders and wrist supinators.
Building strength in both the active and passive hang is essential in mastering the chin-up. A chin-up repetition shoulder starts in a passive hang before pulling to an active hang and then retracting the shoulders and finally flexing the elbows.
Grip the bar with a supinated grip, palms facing up. Lift the feet off the floor and allow the body to hang with straight arms. In this video I'm holding a hollow body shape with the glutes contracted, the rib cage pulled down, the feet together, and the toes pointed.
The shoulder blades are pulled down towards the back pockets, and the muscles are actively contracting to perform the active hang. The aim is to pull the shoulder away from the ears as far as possible. You will notice that the head is behind the arms in an active hang.
The shoulder blades are allowed to relax and elevate up towards the ears to perform the passive hang. This will place a deep stretch in the shoulder's connective tissues and might be painful for some people. Do not push through the pain, stick with the active hanging to increase the strength before returning to the passive hang. You will notice that the head is pushed forward of the arms in the passive hang.
In both variants of the hang the elbows are locked, we do not want to bend the elbows.
Active and passive hangs can be performed separately and held for a specific period of time, or you can perform both variations in the same exercise by moving between the two positions.
Perform the prescribed hang, or hangs, for the specified period of time.
If you feel pain or discomfort while hanging in a supinated grip, you should change to either a neutral or pronated grip. I also recommend seeing a therapist who can help release the tightness you may have in the shoulders and wrist supinators.
Building strength in both the active and passive hang is essential in mastering the chin-up. A chin-up repetition shoulder starts in a passive hang before pulling to an active hang and then retracting the shoulders and finally flexing the elbows.
Grip the bar with a supinated grip, palms facing up. Lift the feet off the floor and allow the body to hang with straight arms. In this video I'm holding a hollow body shape with the glutes contracted, the rib cage pulled down, the feet together, and the toes pointed.
The shoulder blades are pulled down towards the back pockets, and the muscles are actively contracting to perform the active hang. The aim is to pull the shoulder away from the ears as far as possible. You will notice that the head is behind the arms in an active hang.
The shoulder blades are allowed to relax and elevate up towards the ears to perform the passive hang. This will place a deep stretch in the shoulder's connective tissues and might be painful for some people. Do not push through the pain, stick with the active hanging to increase the strength before returning to the passive hang. You will notice that the head is pushed forward of the arms in the passive hang.
In both variants of the hang the elbows are locked, we do not want to bend the elbows.
Active and passive hangs can be performed separately and held for a specific period of time, or you can perform both variations in the same exercise by moving between the two positions.
Perform the prescribed hang, or hangs, for the specified period of time.
4 سال پیش
در تاریخ 1399/10/29 منتشر شده
است.
667
بـار بازدید شده