November 29, 2013
      From the hang, start the Tuck Front Hang by pulling your knees to your chest and tucking your chin to your knees. While this occur, pull with a straight arm into a tight tucked position. Your knees should be pulled tight to your chest and your chin should be on your knees. Pull as high as you can.

      The shoulders must externally rotate and scapula protract during the pull to stabilize the shoulder and maximize the ability to pull. Stay tight in the shoulders, belly and hips throughout the movement. Stay tucked and do not extend, this will increase the length of the lever arm (distance from toes to shoulder) and make the movement much more difficult.

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