Hanging Scapula Shrugs
Starting Posture
Hang from a pull-up bar with an overhand grip, allowing your body to fully extend and relax into the hanging position. Keep your shoulders relaxed and away from your ears.
How to Exercise
Initiate the movement by engaging your shoulder blades and pulling them down towards your back pockets. Hold this position for a few seconds, then relax and repeat for the desired number of repetitions.
Breath Control
Inhale as you relax your shoulder blades down, and exhale as you engage them up towards your back pockets.
Common errors
A common mistake is to shrug your shoulders up towards your ears instead of pulling them down towards your back pockets. Another mistake is to use momentum to swing during the exercise.
Weights
Grips
Variations
Generate a workout for using deadlifts
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Sample workouts with this movement
Fit! Programs featuring this exercise
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
Comments and tips
Focus on keeping your shoulders down and relaxed throughout the movement. Avoid shrugging your shoulders towards your ears. You can adjust the difficulty of the exercise by changing the length of time you hold the shrug at the top.
Cautions
Avoid swinging or using momentum to perform the exercise. If you experience any pain or discomfort, stop immediately and consult with a fitness professional.