Back squat 5-5-3-3-3-1-1-1-1 reps

When Hanging Is Actually Useful

Let’s start with where hanging genuinely helps.

1. Rehab Tool

Hanging can be valuable for rehabilitating shoulder or elbow injuries. If you can’t bend your elbow or you’re dealing with shoulder issues, hanging from a bar (with or without some support from your feet) provides a gentle loading pattern that can help maintain strength while you recover.

For example, if you couldn’t do a pull-up due to an elbow injury, hanging could help you maintain pulling strength while the injury heals. Once you can tolerate bending that elbow, you’ll gradually progress back to full pull-ups.

2. Developing Baseline Strength

If you’re new to CrossFit and have zero pull-ups, hanging is an excellent starting point. It develops:

• Basic grip strength.
• Shoulder stability.
• Core engagement (if you’re maintaining a hollow position).
• The foundation for pulling movements.

This strength carries over to deadlifts, Romanian deadlifts, pull-ups, and even movements where you’re grabbing objects like kettlebells or dumbbells. Think of it like a farmer’s carry, except the weight is pulling you down instead of being carried at your sides.

3. Warm-Up Component

Hanging works well as part of a warm-up rotation, especially before overhead lifting days. Having athletes hang for 30 seconds at a station, alongside other warm-up movements, prepares the shoulders for overhead work.

You can combine hanging (arms overhead in traction) with loaded overhead positions (pressing up) as primers before pressing movements. Together, they hit both ends of the overhead spectrum and prepare your shoulders for the work ahead.