A barbell is fixed approx. 1-1.5 metres above the floor. Lie on your back and hang from the barbell with your arms stretched out and only your heels touching the floor (hanging heel stand). Bend your arms and pull your body upwards in a controlled manner until your chest touches the bar, actively contracting your shoulders. Hold this position briefly and lower your upper body in a controlled manner.
Starting position:
- Heel stand in a hanging position (looking upwards), (almost) straight arms grip the pole
- Grip slightly more than shoulder-width apart
- The body forms a straight line from head to toe (push the pelvis up)
Finishing position:
- Arms bent, chest touching the bar, actively pulling the shoulders together
Variant:
The bar can be held with an overhand grip (back of the hand pointing towards the face) or an underhand grip (back of the hand pointing towards the feet).
Lighten:
Bend your legs; fix the bar in a higher position (body is more upright).
Harden:
The further away your feet (in heel position) are from the bar, the more difficult the exercise is; fix the bar at a low height (body hangs at a lower angle to the floor).
