Movement 1
Here is a hanging exercise on stall bars, Swedish ladder. This can be used for grip strength, shoulder mobility, spinal decompression, and as a progression towards pull-ups. Here’s an explanation and guide on how to do it properly.
What you’re doing in the photos A and B
- You’re holding onto the top bar of a stall bar frame.
- Your arms are fully extended overhead.
- You’re letting your body weight hang, feet lightly supported or free. This is essentially a dead hang.
Proper way to perform a dead hang
Grip the bar
- Use an overhand grip, palms facing away from you.
- Hands shoulder-width apart or slightly wider.
- Wrap your thumbs around the bar for a secure hold.
Body position
- Arms fully extended but don’t lock out aggressively. This prevents you from “hanging on your joints” and protects the shoulders. Keep your head in a neutral position, don’t crane your neck forward.
Core and legs
- Engage your core to prevent swinging.
- Legs can be: Straight, feet together, slightly in front of you. Or: Bent at the knees if the bar is too low.
Breathing
- Breathe deeply and evenly, don’t hold your breath.
Time and progression
- Start with 10–20 seconds and progress to a longer time that you are comfortable with.
Common mistakes to avoid
- Letting shoulders shrug up to the ears, overstretching passively.
- Swinging legs or body uncontrollably.
- Over-gripping and fatiguing hands too quickly.
- Holding breath.
Movement 2
These pictures A and B show a wall bar, stall bar, stretch that mainly targets the shoulders, chest, and upper back, while also giving a nice stretch to the spine and hamstrings. Here’s a step-by-step explanation of how to do it properly.
Wall bar shoulder and lat stretch, modified standing lat stretch
Starting Position A
- Stand facing the wall bar or any stable horizontal bar at chest height.
- Place your hands on the bar shoulder-width apart.
- Step back slightly so your arms are extended.
- Feet should be about hip width apart, firmly planted on the ground.
Stretch Position B
- Slowly hinge at your hips and push your upper body forward and down.
- Let your chest sink toward the floor while keeping your arms straight on the bar.
- Your back should be flat, and you should feel a stretch across your shoulders, chest, and lats.
- Keep your head relaxed in line with your arms, don’t force your neck.
Tips for Proper Form
- Don’t round your lower back.
- Breathe deeply and hold the stretch for 20–30 seconds, repeat 2–3 times.
- Move slowly in and out of the stretch, no bouncing.
Movement 3
This is a chest and shoulder stretch using stall bars. It’s excellent for opening the chest, lengthening the front of the shoulders, and improving posture. Here’s how to do it properly.
Starting position
- Stand backing the stall bars.
- Place your hands on the bar behind you slightly higher than shoulders if your mobility allows.
- Keep your arms straight and open.
- Set your feet behind you on the ground or on the bar as in the photo.
- Stand so your body leans away from the bars.
- Keep your feet about hip-width apart and firmly planted on the floor or on the bar.
- Stand with your chest lifted.
- Draw your shoulder blades gently back and down, avoid shrugging.
- Keep your core lightly engaged to support your lower back.
Stretch Execution
- Slowly lean your torso forward, allowing your arms to extend behind you.
- Open your chest while keeping your neck long, avoid letting your head drop.
- You should feel a stretch across the chest, shoulders, and biceps.
- Breathe deeply and steadily.
- Hold the stretch for 20–40 seconds, then slowly return upright.
- Repeat 2–3 times.
Key tips for safety and effectiveness
- Don’t over-arch your lower back, use your core to stay stable.
- Move into the stretch gradually, avoid forcing your shoulders too far back.
- Keep elbows straight but not locked.
- If you feel numbness, tingling, or sharp pain, release immediately.