Dead Hang

Colgarse en barra

beginnerpull-up barVertical Pullcompound
3
Sets
30s
Reps
3-1-3
Tempo

Muscles Worked

forearmslatsbicepsshoulders

Instructions

  1. Grab a pull-up bar with an overhand grip, hands shoulder-width apart.
  2. Step off the platform or jump up so you are hanging freely with arms fully extended.
  3. Relax your shoulders away from your ears and engage your grip, keeping your body as still as possible.
  4. Hold the position for the prescribed time, breathing steadily throughout.
  5. Step down or drop safely when the hold is complete.

Instrucciones(ES)

  1. Agarra una barra de dominadas con agarre prono, las manos separadas al ancho de los hombros.
  2. Sepárate de la plataforma o salta para quedar colgado libremente con los brazos totalmente extendidos.
  3. Relaja los hombros alejándolos de las orejas y activa el agarre, manteniendo el cuerpo lo más quieto posible.
  4. Mantén la posición durante el tiempo indicado, respirando de forma constante.
  5. Baja con cuidado o suéltate de forma segura al terminar.

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