Stop Hanging Like This: You're Hurting Your Shoulders
You’ve probably heard that hanging from a bar is one of the best exercises for healthy aging.
And it’s true.
Grip strength has been associated with longevity, muscle mass, and overall health. But here’s what almost nobody teaches…
What are your shoulders actually supposed to be doing while you hang?
Should they be:
- Depressed?
- Elevated?
- Internally rotated?
- Externally rotated?
Getting this wrong can make hanging uncomfortable, irritate your shoulders, and make it much harder to build your hang time.
In this lesson, I’ll show you exactly how I teach hanging mechanics so you can:
- Hang more comfortably
- Build stronger shoulders
- Improve overhead mobility
- Increase your hang time without irritating your joints
Whether you’re just starting or you’ve been hanging for years, small changes in shoulder position can make a huge difference.
What You’ll Learn
- Why grip strength matters for healthy aging
- How to scale bar hangs for your current ability
- The “shoulder wrap” that most people never learn
- Common bar hang mistakes
- Why internal shoulder rotation can lead to discomfort
- Follow-along hanging practice
- Progressions to help you build hang time safely
Video Chapters
- 00:00 - Why care?
- 01:04 - How to scale bar hangs
- 02:02 - The shoulder wrap (IMPORTANT!)
- 03:54 - Bar Hang Do’s & Don’ts
- 04:20 - Consequences of internal rotation
- 05:44 - Real-time bar hang workout
- 08:13 - Progressions
- 08:43 - Take the next step
Train With Me
If you enjoy my teaching style and follow-along workouts, you’ll love the Strength Academy.
Inside you’ll find structured programs for:
- Breathing & Core Training
- Mobility
- Strength
- Pull-Ups
- Stomach Vacuums & Nauli Kriya
- Splits
- Backbending
- Pistols
- Fix Your Upper Body (the program this lesson comes from )
- Pelvic Floor & Core Training
Plus you’ll receive:
- Two live Zoom workouts with me every month
- Coaching and mentorship inside my private community
- Hundreds of follow-along workouts and progressive training plans
Want Lifetime Access?
This lesson comes from my Fix Your Upper Body program.
If you’re dealing with:
- Shoulder pain
- Elbow pain
- Wrist pain
- Neck pain
- Tight shoulders
- Poor overhead mobility
- Pain while hanging
- Pain while pressing overhead
- Pain while reaching overhead
this program provides structured follow-along workouts and progressive programming to help restore shoulder mechanics, improve movement quality, and build lasting strength and mobility.
👉 Learn more about the Fix Your Upper Body Program
