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Hanging Lat Stretch
The Hanging Lat Stretch is a stretch with no equipment for your lats. Share of the load in the Zulta muscle model: lats (upper) 34%, lats (lower) 29% and triceps (long head) 10%.
How to do it
- Stand under a pull-up bar and grip it with palms facing away, hands slightly wider than the shoulders.
- Step or lift the feet off the box so you hang with straight arms.
- Let the shoulders rise toward the ears and relax the body into the hang.
- Hold for 20 to 40 seconds, breathing slowly and letting the ribs expand.
- Place the feet back on the box before letting go of the bar.
Tips
- Keep the legs relaxed and still so the body does not swing.
- Rest the toes on a box if you want a lighter stretch.
Common mistakes
- Swinging or kipping the legs while hanging.
- Dropping off the bar instead of stepping down.
Muscles worked by the Hanging Lat Stretch
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Passive hang from a bar. Reaching overhead and bending sideways or sinking the chest lengthens the lats, with the long head of the triceps and the obliques along the same line.
Hanging Lat Stretch alternatives
Easier
Frequently asked questions
What muscles does the Hanging Lat Stretch work?
Mainly the lats (upper) and lats (lower). The triceps (long head) and obliques assist.
Is the Hanging Lat Stretch good for beginners?
The Hanging Lat Stretch is rated intermediate. If you are new, learn the Child's Pose Side Reach first and build up from there.
What is a good alternative to the Hanging Lat Stretch?
For example the Child's Pose Side Reach, Rack Lat Stretch and Kneeling Lat Stretch on Bench. They train mostly the same muscles.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.