1-arm 'passive' & 'active' hang
SASS pull (vertical & horizontal)
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2m 6s
THE WHAT & HOW:
The two ends of the overhead-pulling kinetic chain are the hands (connecting the arms to the anchor-point), and the scapulae (connecting the arms to the body). Developing the 'Passive' and 'Active' hang unilaterally (i.e. 1-arm), follows the same progression perspective as bilateral (2-arms), although the intensity is, of course, significantly increased.
As grip becomes more of a limiting factor here, it is recommended to use CHALK on the hands to facilitate the most optimal force-production & transfer from the scapular-pull.
LEARN MORE (subscriber-only):
https://drive.google.com/file/d/1CJexSOzh-TdLXzeC4OE1sSMyDNGjkeGn/view?usp=drive_link
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