To begin, find a sturdy Chin Up Bar. Use a step or bench so you can easily reach the bar with your arms. Grip the bar with your hands roughly shoulder width apart, with your palms facing toward you (supinated). Keep your arms straight, and pull your shoulders back and down. Use the cue to “show your armpits off” to really activate your back muscles. We recommend using your phone timer to help you track how long you’ve performed your Active Hang for. Perform for target time.

Perform Chin Up Active Hang 2-3 times per week. Perform 3-5 sets of your target reps. Each week aim to improve your form, making it more strict while aiming to add 1 or more seconds until you have completed 30 seconds to achieve the "Boss" level. Once you have completed the "Boss" level with good form, we recommend you move on to the next exercise. Come back at any time and attempt to master this exercise.

Bodyweight Chin Ups, while highly effective for building upper body strength, require careful execution to mitigate the risk of injuries, particularly to the shoulders and elbows. It's essential to exercise caution and follow proper technique to ensure a safe and effective training experience. To prevent overloading the joints and minimize the risk of injuries, adopt a gradual progression approach. Focus on mastering proper form before attempting more advanced variations or increasing intensity.