Active Hang

Step 1. A static hold from a pull-up bar with straight elbows and actively depressed, stabilized shoulders. Grip a secure bar and let your body hang under control. Keep your elbows straight and gently draw your shoulders down, away from your ears. Maintain this active shoulder position without pulling up, swinging, or repeatedly moving the shoulder blades. Hold for up to 30 seconds. Stop earlier if your grip opens, shoulder control deteriorates, or pain occurs. Record actual seconds, grip, and any assistance used. This is distinct from a relaxed passive dead hang or a moving scapular pull-up.