Active shoulders; is there a proper way to hang from a bar??

Is there a proper way to hang from a bar? Well yes and no, I hate that answer but it really depends on context. Today however we are just going to go over the active shoulder position. 

Now what does that mean:

  • Active shoulders just means pulling down on the bar
  • not just hanging relying on the structures of the shoulder for support.

When is this important?

  • Primarily when you’re doing any sort of dynamic movements
    • I.e. pull-ups, hanging leg raises, etc

Why does it matter?

  • It puts a lot less stress on the ligaments around your shoulder as well as your AC joint
  • It creates a stable position for your shoulder to generate force and builds a good foundation 

How do I do it?

  • Its actually fairly simple to teach
  • Think about pulling the bar without bending your elbows
  • This should automatically  make your shoulder blades pull down and get your head away from your shoulders

Can I get better at it?


  • These are actually called scap-pullups and they can help a ton with building strength in and around the shoulder blade

Give it a try and let us know if you have any questions!

Posted in

Christina Prevett