Active Hang = USELESS?

Summary

This video challenges the common belief that the active hang improves pull-up performance. It explains why two variations of the active hang—shoulders pulled down or down and back—are ineffective, as they restrict shoulder mobility and prevent upward rotation. The recommended technique involves starting from a neutral dead hang and letting the shoulders naturally rotate as you pull up. Additionally, engaging the serratus anterior helps with shoulder stability and better overhead mobility. The video encourages focusing on proper scapular movement to develop a stronger, more efficient pull-up pattern.

Takeaways

• 😀 The active hang does not improve your pull-up performance and may even cause harm if done incorrectly.
• 😀 Option 1 of the active hang involves pulling the shoulders down, but this prevents proper upward rotation of the shoulder, limiting the ability to bring the arm overhead.
• 😀 Option 2 involves pulling the shoulder blades down and back, but this can lead to shoulder positioning problems and weaken the top pull-up position.
• 😀 The pull-up requires the shoulder blade to rotate upward for proper overhead movement, and forcing a depressed shoulder can impair this motion.
• 😀 Starting a pull-up with the chest raised or shoulder blades forced together can reduce shoulder mobility and weaken your top position.
• 😀 A better pull-up form involves slightly pulling away from the bar, allowing the arm to move naturally from an overhead position.
• 😀 Activating the serratus anterior can help improve overhead mobility and make the starting position of the pull-up more stable and comfortable.
• 😀 The key to a better pulling pattern is to avoid forcing the scapula into an immobile position. Let the scapula move naturally as you pull.
• 😀 Shoulder pain during the pull-up could indicate poor overhead mobility, which can be improved by engaging the serratus anterior.
• 😀 A natural shoulder movement pattern, rather than forcing the shoulders into a set position, will lead to stronger and more efficient pull-ups.

Q & A

What is the active hang and how is it commonly performed?

The active hang is an exercise where you hang from a bar with your arms fully extended. There are two main variations: one where you pull your shoulders down (depression) and the other where you pull your shoulders both down and back, potentially creating a t-spine extension.

Why does the first variation of the active hang (pulling the shoulders down without tension) not improve pull-up performance?

This variation forces the shoulder joint into a depressed position, which inhibits upward rotation of the shoulder. This limits the ability to bring the arm overhead, which is essential for an effective pull-up.

What happens when the shoulder blades are pulled down and back during the active hang (second variation)?

Pulling the shoulder blades down and back creates a t-spine extension and restricts the mobility needed for proper arm movement. This results in a weak top position for pull-ups, as it pre-shortens the lat muscles, reducing leverage for pulling.

Why does the second variation of the active hang feel more comfortable for some athletes compared to the first?

It may feel more comfortable because it starts the athlete in a position where the arm can be controlled. The chest is lifted, which allows the shoulder to move into a range where it is more comfortable. However, this is not ideal for developing a strong pull-up pattern.

What is the problem with starting a pull-up with the chest lifted and the shoulder blades pulled back?

This starting position pre-shortens the lats and reduces shoulder mobility, which leads to a weak top position during the pull-up. The shoulder blades have little room to move, causing less effective muscle engagement.

What is the recommended starting position for a pull-up according to the video?

The recommended starting position is a dead hang, with the shoulders relaxed. From there, you should focus on slightly pulling the arms back and away from the bar, allowing the shoulders to move naturally and maintain good leverage during the pull-up.

How does the recommended method differ from trying to pull vertically from the bar?

Pulling vertically can force the shoulders into an uncomfortable retracted position too early, which can lead to strain and weakness. The recommended method involves a slight curve to allow the shoulder blades to engage naturally, leading to better leverage and stability.

What role does the serratus anterior play in improving the pull-up?

The serratus anterior helps by pulling the shoulder blades forward and assisting with upward rotation, improving overhead mobility. Activating this muscle creates a more stable shoulder position, making the pull-up more comfortable and efficient.

How can an athlete activate the serratus anterior during a pull-up?

To activate the serratus anterior, think of spreading the shoulder blades apart and bringing them to the front of the rib cage. This helps achieve better upward rotation and shoulder stability, especially in the overhead position.

What should an athlete avoid when performing an active hang to ensure proper movement patterns?

Athletes should avoid forcing the shoulder blades into a downward or retracted position. This can limit natural shoulder movement and lead to abnormal scapular-humeral rhythm, which may cause discomfort and inefficient muscle activation.