Hanging

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PLEASE READ THE FOLLOWING ARTICLE IN FULL BEFORE STARTING:


In terms of shoulder health, hanging is one of the best things you can do. Included in this tutorial are 21 different hanging exercises for shoulder health. This hanging work is in my opinion a necessary pre-requisite for anyone wanting to work on any kind of pullup or front and back lever work. It is also key to improving shoulder flexibility.

The exercises in the program are numbered and named as below. Begin work on the passive hangs and active hangs simultaneously, however one arm work should not begin until you are reasonably competent at the second series.
Key:
square brackets [ ] indicate the prerequisites to begin work, do not attempt these exercises if you cannot do the prerequisites
round brackets ( ) give a rough guide for competence, however you may need more than this depending on your strength needs

1.1 Passive Hang [nil] (1 set, 2 minute 30 second hold)
1.2 Passive Hang Supine Grip [nil] (1 set, 2 minute 30 second hold))
1.3 Passive Hang Fingertip Grip [60 second passive hang] (3 sets, 30 second holds)
1.4 Passive Hang False Grip [60 second passive hang] (3 sets, 30 second holds)
1.5 Hanging Elbow Rotations [nil] (10 - 30 rotations)

2.1 Active Hang Hold [nil] (3 sets, 30 seconds)
2.2 Active Hang Reps [nil] (3 sets, 10 reps)
2.3 Active Hang Hold Supine Grip [competence in exercise 2.1] (3 sets, 30 seconds)
2.4 Active Hang Reps Supine Grip [competence in exercise 2.2] (3 sets, 10 reps)
2.5 a) German Hang Regressions b) German Hang [competence in exercises 2.1 - 2.4] (3 sets, 30 seconds)
2.6 German Hang Supine Grip [competence in exercise 2.5b] (3 sets, 30 seconds)
2.7 Arch Hang Hold [competence in exercises 2.1 & 2.3] (3 sets, 30 seconds)
2.8 Arch Hang Reps [competence in exercises 2.2 & 2.4] (3 sets, 10 reps)
2.9 Hanging Shoulder Circles [competence in exercises 1.1 - 2.8] (3 sets, 5 circles forward and 5 circles backwards)

3.1 One Arm Passive Hang [competence in exercises 1.1 - 2.9] (3 sets, 30 seconds each arm)
3.2 One Arm Passive Spin [competence in exercise 3.1] (3 sets, 3 full spins there and back on both arms)
3.3 One Arm Active Spin [competence in exercise 3.2] (3 sets, change direction mid spin 5 times on both arms)
3.4 One Arm Active Hang Hold [competence in exercise 3.3] (3 sets, 30 seconds each arm)
3.5 One Arm Active Hang Reps [competence in exercise 3.3] (3 sets, 30 seconds each arm)
3.6 Stir the Pot [competence in exercise 3.1] (as demonstrated, with no weight through feet)