Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Hanging Around the World

AdvancedStrengthTier T3

Hang straight from a bar. Lift your joined legs toward the left, rotate them through the center at the top, then lower them toward the right to complete a circle.

Targets: Lumbar Spine

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Grip the overhead bar with both hands.
  • Hang straight with the body still.
  1. He hangs straight from the bar, body still, arms extended overhead, legs joined and hanging free.

    Step 1 of 5

    Hang straight.

  2. His joined legs have lifted as a unit toward his left, the body still hanging from the straight arms, the circle beginning.

    Step 2 of 5

    Lift the joined legs toward the left.

  3. His joined legs have rotated through the centre at the top of the arc, high in front of him, still travelling through the large circle.

    Step 3 of 5

    Rotate the legs through the centre at the top.

  4. His joined legs have lowered toward his right, completing half of the large circular motion, the body still hanging straight.

    Step 4 of 5

    Lower the joined legs toward the right.

  5. He hangs straight from the bar, body still, arms extended overhead, legs joined and hanging free.

    Step 5 of 5

    Hang straight.

Safety Information

Hang straight from the bar with a firm overhead grip before the legs rotate. Rotate the legs in a large circular motion, lifting them to one side, rotating through the centre at the top and lowering them to the other side. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Keep the large circle controlled and avoid swing, fling or momentum spin. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

Get your free personalized program at clapmove.com/register

Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.