Lean Hangs
A gentle intro to hanging, mimicking a horizontal pullup hold. Builds grip, forearm, and shoulder endurance without full bodyweight, ideal for beginners prepping for bar work
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
Keep feet flat on ground, body at 45-degree angle. Depress scapula to engage back. Avoid shrugging shoulders or arching back—stay straight like a plank. If grip slips, adjust bar height.
Tutorial
Stand under waist-high bar.
Grip overhand, shoulder-width.
Step feet forward, lean back until arms straight.
Hold position, breathing steadily.
Release when time ends.
Rest and repeat.
Progression & Regression
To make this exercise harder: Lean further back for more angle/tension.
To make this exercise easier: Use higher bar for less lean, or wider grip for stability.