Inverted Hang with gym rings
The inverted hang lift is an effective exercise for strengthening the latissimus and abdominal muscles. This exercise is typically performed on gymnastic rings. When done on a pull-up bar, the inverted hang becomes slightly more challenging because you can't keep your legs completely vertical due to the bar. The lift is an excellent preparatory exercise for the Skin The Cat.
Necessary equipment
Inverted Hang with gym rings - the correct execution
- Start in a hanging position on the rings with straight arms
- Actively pull your shoulder blades back and down
- Bring your hips up to the rings in a controlled manner
- Pull your hips to the rings
- Extend your legs in the inverted hang position
- Tuck yourself into a small position, bringing your knees to your chest to control the descent back to the hang
- Keep your arms straight throughout the entire movement
Which muscles are trained by Inverted Hang?
Primary trained muscles for Inverted Hang
Latissimus - The latissimus dorsi is a large muscle in your back that helps you pull your arm down and back. It also supports breathing and stabilizes the spine.
Secondary trained muscles for Inverted Hang
Triceps - The triceps brachii muscle is located at the back of your upper arm. It extends your arm at the elbow and also helps move the arm backward.
Upper Back - The muscles in the upper back, including the trapezius and rhomboid muscles, help move and stabilize your shoulders. They pull the shoulder blades together and support posture.
Abs - The rectus abdominis, also known as the "abs," runs vertically along the front of the abdomen. It is responsible for bending the torso forward, such as during sit-ups, and lifting the pelvis. This muscle stabilizes the torso, supports the spine, and helps maintain good posture.
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