Scapular strength and control is necessary for long-term shoulder health and to maximize your performance in exercises like Overhead Presses, Chinups, Muscleups and more.
But we don’t often train it in isolation and it’s even more rare to train it with arms overhead and even MORE rare to train it hanging like in today’s video.
When hanging, it’s a closed chain exercise, which elicits greater activation from stabilizer muscles.
Now, I call this drill advanced just because you have to be able to hang from a bar to do it, but you can also do it with some support, for example, use a strength band hooked onto the bar and rest a knee in the band so it supports your weight.
And just try it with your arms up overhead, too, just to get the general idea. When you do it this way, ensure you’re moving from the scapula, because it’s easier to compensate when you’re not hanging out.
Sound good?
Cool – give it a go:
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