Bar Hang
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The Bar Hang is a bodyweight exercise where you grip a pull-up bar with an overhand grip and hang passively with straight arms, building grip strength and forearm endurance. It primarily targets the forearms, along with grip muscles like the finger flexors, while also engaging the shoulders and core for stability. Ideal for climbers, gymnasts, or anyone improving dead hang time for pull-ups, it requires only a pull-up bar and suits beginners to advanced trainees focusing on strength.
How to Perform Bar Hang
- 1Stand beneath a secure pull-up bar or pull-up station with hands shoulder-width apart, palms facing away (overhand grip).
- 2Jump or step up to grip the bar firmly with straight arms, lifting your feet off the ground so your body hangs fully extended.
- 3Engage your shoulders by pulling them down away from your ears (scapular depression).
- 4Relax your body fully, keeping arms straight, core braced, and legs straight or slightly bent with ankles crossed.
- 5Breathe deeply and steadily—inhale through the nose, exhale through the mouth to maintain tension.
- 6Hold the position for your target time (e.g., 20-60 seconds), focusing on grip strength.
- 7To dismount safely, bend knees and lower feet to the ground or drop with control if needed.
- 8Key form tips: Keep shoulders depressed to protect them—avoid shrugging. Maintain straight elbows; do not swing or kip. Common mistakes: Partial hangs with bent arms or unlocked shoulders reduce forearm activation and risk injury. Build time gradually to avoid grip failure.