How to do it
Set your feet shoulder-width apart for a stable base before leaning back.
- 1
Stand facing the special bar and grasp it with an overhand grip.
- 2
Step back from the bar and let your body hang back, keeping your arms straight.
- 3
Allow your shoulders to stretch while keeping your feet flat on the ground.
- 4
Hold the stretch for 20-30 seconds.
- 5
Return to the starting position and repeat for the desired number of sets.
Expert tip
Move into the stretch slowly and avoid bouncing to prevent injury. Focus on deep, steady breaths to enhance the stretch.
Common mistakes
- ✕Bending the elbows during the hang
- ✕Rising onto the toes while hanging back
- ✕Rounding the upper back during the hang