Struggling with pull-ups, especially getting started from the bottom position? Try the hanging scapular depression. The cool kids call it “hang and pack.”
The “Hang and Pack” Method
This movement will improve your grip and help you get stronger from the dead-hang position to help with full range-of-motion pull-ups.
- Hang from the bar and pull your shoulder blades down and together without moving your arms.
- Hold for a few seconds then let go of the pack and let your shoulders relax and stretch.
- Repeat for reps and work towards increasing the sets/reps that you do.