The Active Hang is an isometric exercise performed on a pull-up bar. Begin by gripping the bar with your hands shoulder-width apart. Engage your core and slightly retract your shoulder blades, keeping your arms straight. Your body should hang with tension, ensuring your scapulae are actively engaged and not relaxed.

Maintain this position for the desired amount of time, keeping your legs together and slightly in front for balance. Focus on breathing evenly, and avoid swinging or excessive movement. This exercise helps to strengthen your back, shoulders, and arm muscles, serving as a foundation for more advanced pull exercises like pull-ups.