Hold on to the horizontal bar in a hanging position (full body extension, arms stretched out overhead in a high position - passive hang) (the position can be assumed with the help of a bench or a chair), the hands grasp the bar with an overhand grip (palms facing backwards), the arms are positioned shoulder-width apart. Switch from the passive to the active hang by pulling the shoulders downwards while the elbows remain stable. Hold the position for as long as possible. After the exercise, slowly place your feet back on the chair or bench before releasing your hands from the bar or dropping to the floor to stand.
Attention:
Let your upper body hang still (no swinging; tense your core muscles); arms are fully extended (no bending of the elbows); do not deliberately point your chest upwards, but try to work only in the vertical plane by pulling your shoulders downwards.
Lighten:
Do the exercise for a shorter period of time; use the elastic band as support (place one or both feet on the band).
Harden:
Additional weight.
Variant I:
Knee bent.
Variant II:
Grab the bar with a neutral grip or underhand grip (palm facing your face).
