The active retracted hang

Hi Ninjas,


This month the focus has been on the "active retracted hang" or "arching active hang".
I'm talking about the next performance by the ido portal team

The reason we've put this in the program will be discussed in this blog:

1. Increasing the movement capability of the scapula
Last blog we already discussed the importance of scapula mobility necessairy for making complex arm movements.  A lot of people with shoulder issues/mobility problems will benefit from this exercise.


2. Improving the Chin/pull up

Statement from Ido Portal & Vince Gironda

"Few people are really capable of doing a real Pull Up - using complete Lat recruitment.
Most will pull towards the bar, only reaching over it with their chins.
Some will be able to touch their chest to the bar, but will do so with rounded shoulders at the top - relying on their subscapularis - a habit that will eventually lead to shoulder issues.
Many do not fully depress shoulder blades nor do they retract it before pulling up - a habit that will lead to injury."

The real pull up is very difficult to master:

1. Start in a slightly wider than shoulder width grip. From a complete hang with shoulder blades elevated, while maintaining locked elbows, depress shoulder blades down and retract them together. Your head should elevate between your shoulders as the lats and scap retractors will 'engage'.

2. From the position achieved in stage 1 start to pull up by thinking of bringing elbows to your sides. Do not concentrate on the upper arms. This is an essential cue for you: concentrate on your lats.

3. Pull all the way up until your lower chest hits the bar with shoulder blades retracted backwards and shoulder rolled behind. The triceps of both arms should make contact with the lats and there should be a slight pause at this position for 1-3 sec. The come down will reverse the process, going down at least in 4 sec to complete hang."

So get the active retracted hang a go
for more information: visit http://www.idoportal.com/blog/morehang

3-10 x 5-10# with a static pause of 1-10" at the top

3. Transfers to other movements

Especially hanging movements like the leg raise, front lever, skin the cat/german hang, muscle up,,...