Hang Pull

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Instructions Preparation Stand with barbell with over hand grip slightly wider than shoulder width. Bend knees and hips so barbell touches mid-thigh; shoulders over the bar with the back arched. Arms are straight with elbows pointed along the bar. Execution Jump upward extending the body. Shrug the shoulders and pull the barbell upward with the arms allowing the elbows to flex out to the sides. Pull the bar upward as high as possible, keeping the bar close to the body. Return Lower bar immediately while straighten knees and hips. Comments Pull bar up in a straight path keeping bar close to body. Optional: Knees and hips can bend slightly as the bar reaches upper chest.

Classification  Utility: Power  Mechanics: Compound  Force: Pull Force (Articulation) Dynamic Hip Extension Knee Extension Ankle Plantar Flexion Shoulder Abduction External Rotation Scapula & Clavicle Elevation Upward Rotation Elbow Flexion Static Spine (Thoracic, Lumbar) Extension