Dead hang → scap pull-up

This is a shoulder-control drill that starts from a relaxed hang on a pull-up bar and moves into an active shoulder position. It trains the muscles around your shoulder blades, your grip, and the lats, and it is a useful warm-up before pull-ups or climbing.

Set up under a sturdy pull-up bar. Grab the bar with an overhand grip, hands about shoulder-width apart. Let your arms hang straight so your shoulders rise up toward your ears, feet off the floor or lightly touching a box if needed. Keep your body in a straight line from head to heels.

From the passive hang, pull your shoulder blades down and gently together without bending your elbows. Your chest should rise an inch or two while your arms stay long. Hold the active position for a moment, then relax back into the dead hang with control.

Breathe normally throughout; do not hold your breath. Keep your ribs down and your stomach slightly tight so you do not swing. To make it easier, bend your knees and keep your toes on a box or bench to take some weight off your arms. To make it harder, slow down the pull, pause longer at the top, or move into a full pull-up.

Fault: You pull yourself up by bending your elbows. Fix: Keep your arms straight and make the movement come only from your shoulder blades.

Fault: Your shoulders shrug up toward your ears instead of moving down. Fix: Think about tucking your shoulder blades into your back pockets.

Fault: Your body swings forward and back. Fix: Squeeze your glutes and brace your stomach, and keep your legs still.

Fault: You drop quickly from the active position. Fix: Lower yourself back to the dead hang slowly and with control.