Pull Ups / Hanging
Advanced (7/10)equipment.cadillac/trapeze_table
Position: StandingEnergy: 6/10~60s
Cueing
Hold the top frame; perform pull ups or maintain a hang; keep shoulder blades stable.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Pectoralis MajorAnterior DeltoidBiceps BrachiiSerratus AnteriorForearms
Secondary Muscles
Posterior DeltoidTriceps BrachiiInfraspinatusErector SpinaeMultifidusQuadratus LumborumLatissimus DorsiTrapeziusRhomboids
Regressions
Hands on side poles; keep feet on mat for support; half hang.
Progressions
Full pull ups; hold at top; add leg movements while hanging.
Common Errors
Shoulders shrugging; neck strain; arching back.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
