Hanging / Bar Hold
How to Do It
Grip a pull-up bar with hands shoulder-width, palms forward, and hang with the arms straight. Keep the shoulders lightly “packed” (not fully shrugged to the ears) and the core gently braced. Hold for the prescribed time, breathing steadily, then lower under control. Build the time gradually.
Why It Works
Builds grip strength-endurance and forearm/finger-flexor endurance under bodyweight load, while lightly decompressing the spine and training shoulder and scapular stability in a hanging position.
Hockey Transfer
Develops the grip and forearm endurance used to control the stick through battles and a full game, and the strong hands that resist losing the stick when checked or tied up.
Coaching Cues
- "Pack the shoulders lightly"
- "relax the breathing"
- "build the time slowly"
Common Mistakes
Fully dead-hanging the shoulders to the ears; swinging; a death grip while holding the breath
Progression / Regression
longer hold, single-arm, or add load
feet lightly supported or shorter holds
Primary Muscles
Energy System
Strength/neural (grip-endurance)
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
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