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Level 1 · 3 x 20–30 sec

Dead Hang

Demo video coming soon

How to

  1. Grab a bar with an overhand grip.
  2. Let your body hang, feet off the ground (or supported if needed).
  3. Breathe and relax your shoulders.

GOATA

  • • Relax and let the spine decompress
  • • Slow breathing
  • • Start with feet assisted if needed

WOATA

  • • Shrugging up into your ears
  • • Kicking or swinging
  • • Going past shoulder pain

Stop if you feel sharp pain. Mild effort and stretch is fine.