Purpose
Improve scapular control in a hanging position and reinforce active shoulder positioning before pulling movements.
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When
- At home before training sessions (e.g. Tindeq)
- At the gym before climbing
- As part of the Preparation Protocol
- Use as a substitute when no overhanging wall or spray wall is available
- After basic scapular control (Scapular Circles, Wall Slides) is established
Starting position
- Hang from a bar or jug holds
- Arms fully straight
- Hands shoulder-width apart
- Body relaxed but stable
- Legs slightly forward or crossed
- Neck neutral
- Shoulders in a passive hang
Execution
From a passive hang, gently engage the shoulders by pulling the scapulae down and slightly back without bending the elbows.
The body will rise slightly as the shoulders activate.
Pause briefly in the active position, then slowly return to a passive hang.
Key cues
- Movement comes from the shoulders, not the arms
- Elbows remain fully straight
- No pulling with the arms
- Avoid shrugging toward the ears
- Small, controlled movement
- Neck stays relaxed
Dosage
- 2–3 sets × 5–8 reps
- RPE ~4–6 /10
Important
Do not turn this into a pull-up
Stop before fatigue — quality over quantity
Reduce range of motion if control is lost
Use feet or band assistance if needed
Movement should remain smooth and repeatable