Eccentryx / Exercise Atlas / recovery
Dead hang
Full passive hang, shoulder blades elevated into ears, no active pull.
Muscles
- Primary
- grip
- Supporting
- lats, shoulders
Mechanics
- Pattern
- lat lengthening
- Equipment
- pull-up bar, bodyweight
- Geometry
- Variable Range
- Energy model
- Aerobic Stability (>90s)
- Target feel
- Lat and shoulder decompression — spine lengthens over time.
- Progression
- Work toward 60 s; add a towel for additional grip stimulus.
- Regression
- Use a box to reduce body weight via foot assistance.
Watch for
- Actively depressing scapulae — turns it into a scapular pull-up
- Cutting the hang short — grip endurance builds in the last 30%
- Swinging — control the hang
Substitutions
- Scapular pull-up
- Brachialis stretch
- Doorway lat stretch