Assisted Bar Hangs
Bridge from ground-supported to full hangs using leg assist. Strengthens grip and shoulders gradually, reducing injury risk.
Standards
LEVEL 1: 2 Holds of 30 Seconds
LEVEL 2: 2 Holds of 50 Seconds
LEVEL 3: 3 Sets of 60 Seconds
Do 3 Sets, holding for as long as you can each time. The levels above are standards you can use to measure your progress. Rest 2-3 minutes between Sets.
If you struggle to hit Level 1 after a few weeks of trying, try using a regression shown below or use an easier variation.
Form Cues
Place feet on box/ground, bend knees to offload weight. Straighten arms fully, relax lower body. Gradually lift feet more to increase load—don't kick or swing.
Tutorial
Position under high bar, feet on support.
Grip overhand, shoulder-width.
Lift off, using legs to assist.
Hold with straight arms, shoulders down.
Breathe evenly throughout.
Lower controlled when done.
Progression & Regression
To make this exercise harder: Reduce leg assist or use unstable support.
To make this exercise easier: Keep more weight on legs, or use resistance band loop.