Bigger Stronger Leaner

Tip: Improve Your Pull-Up with the "Hang and Pack"

Stop jumping into your pull-up. Get strong in the bottom position with this method. Check it out.

by & |
Tags ,

Struggling with pull-ups, especially getting started from the bottom position? Try the hanging scapular depression. The cool kids call it "hang and pack."

The "Hang and Pack" Method

This movement will improve your grip and help you get stronger from the dead-hang position to help with full range-of-motion pull-ups.

  1. Hang from the bar and pull your shoulder blades down and together without moving your arms.
  2. Hold for a few seconds then let go of the pack and let your shoulders relax and stretch.
  3. Repeat for reps and work towards increasing the sets/reps that you do.
Kelli Keyes
Kelli Keyes owns Barefoot Fitness in Spearfish, South Dakota. She helps people of all fitness levels to build a foundation of strong, healthy movement and fitness, and to gain control of their nutritional behaviors. Follow Kelli Keyes on Facebook
Abby Keyes
Abby Keyes is the owner of Barefoot Fitness in Watertown, South Dakota. She helps people of all fitness levels to build a foundation of strong, healthy movement and fitness, and to gain control of their nutritional behaviors. Follow Abby Keyes on Facebook