Inverted Hang

[Calbear]

Im a bigger guy and Im having trouble pulling from a dead hang into an inverted hang on either rings or a pullup bar. What is the best way to train this?

[George Launchbury]

Hi Calbear,

To clarify: do you mean whilst maintaining a straight body, getting up tucked or just getting up there by whatever means? Also, how did you get on with the front-lever progressions as per the articles section on the main site?

I'll have a guess you mean tucked, since I recall you were just starting out with tuck front-levers a few weeks ago, and suggest you keep working the front-lever progressions, and do some:

1) controlled lowering from inverted to hang staying in tuck position, maybe 5x3 for 5-10 seconds?

2) eventually put in some holds (1/4, 1/2 and 3/4 way down?)

3) try to pull out of some of those positions (start with the top one)

In terms of strength progression with a given load, from easiest to hardest:

> Falling

> Negatives (lowering)

> Statics (holding)

> Concentrics (lifting in this case)

You will probably be aware of these concepts, but since it might help others who aren't, I'll expand. Basically if you can't lift a specific weight, you might be able to hold it or at least lower it under control.

Cheers,

George.

[Jason Ingram]

Calbear,

The easiest way to pull to the inverted position is with bent arms and your body tucked. Try starting with a pull-up first and eventually progress to using less of a pull-up (straighter arms) and less of a tuck.

Here's a progression from easiest to hardest:

1. bent arms, tucked

2. bent arms, piked

3. straight arms, tucked

4. straight arms, piked

5. bent arms, straight body

6. straight arms, straight body

I have a feeling you are trying to do #3, maybe I'm wrong.

[Blairbob]

Set the rings low enough so that you can do it from a squat.

[Calbear]

Thanks for the replies guys. Yes I'm mainly referring to levels 3 and 4 as per Jason. For front levers ive just been pulling from a dead hang into a tucked front lever. I just cant seem to get up completely into an inverted hang so that I can work some negatives.