Exercise of the Week: Straight-Arm Hang Pull | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Exercise of the Week: Straight-Arm Hang Pull

January 10, 2013

The STACK Exercise of the Week will help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week, we highlight the Straight-Arm Hang Pull, an exercise that increases explosive power.

Who’s Doing It

  • AJ Hawk, Green Bay Packers LB

Muscular Benefits

  • Increases explosive lower-body power

Sports Performance Benefits

This is one of the best exercises for developing the explosive power you need to improve your vertical jump, speed off the line or power a sports skill like rebounding. Hawk uses it to improve his ability to get to the QB and make tackles. Unlike other Olympic lifts, it calls for dropping the weight instead of catching the bar at your shoulders or overhead. This allows you to challenge your muscles with more weight while decreasing your chance of injury.

Straight-Arm Hang Pull How To

  • Stand holding barbell in front of body with shoulder-width grip
  • Stick chest out and pull shoulders back; maintain this position throughout movement
  • Push hips back, keeping bar against body
  • Slide bar down body until it reaches middle of thighs; shift weight onto heels and position shoulders just in front of bar
  • Extend hips, knees and ankles while shrugging to jump in air and propel bar up
  • Release bar to ground at peak of movement
  • Pick bar up off ground and repeat

Sets/Reps: 4x5

Coaching Points

  • Explosively extend hips, knees and ankles
  • Jump straight up
  • Land with soft knees
Andy Haley
- Andy Haley is an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...
Andy Haley
- Andy Haley is an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...
Must See
Derrick Rose Explains How He Stays Positive
Views: 4,379,603
Antonio Brown Juggles 3 Footballs
Views: 1,080,719
Dwight Howard Stays in the Gym All Night
Views: 3,472,069

Featured Videos

Quest for the Ring: University of Kentucky Views: 147,463
Add Core Power for Basketball With Damian Lillard's Med Ball Throws Views: 4,254,658
Path to the Pros 2015: The Journey Begins Views: 23,946
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

More Cool Stuff You'll Like

The Science of Building Muscle: 2 Ways to Maximize Hypertrophy

What is hypertrophy? Simply put, hypertrophy is growth. So why should you care about hypertrophy? Because it has to do with building muscle. When you...

How to Design a Greco-Roman Wrestling Training Program

6 Gym Machines That Are Actually Worth Your Time

Improve Your Squat Depth With 5 Easy Warm-Up Exercises

7 Ways to Work Out Competitively Without CrossFit

7 Farmer's Walk Variations for Improved Core Strength

4 Exercises to Build True Lacrosse Power

A Better Way to Train Your Core

3 Tricks for a Stronger Front Squat

7-Exercise Core-Blasting Workout

Putting Together an Off-Season Workout for Point Guards

Mike Boyle's 5 Tips for More Effective Workouts

Use Eccentric Lifts to Increase Size and Strength

Make Lifts More Challenging With Resistance Bands

Build Max Power With These Pulling Exercises

Posterior Chain Fixes to Improve Your Game

Master the Lateral Lunge to Improve Your Hockey Stride

12 Strength Moves from NFL WR Harry Douglas's Full-Body Workout

Prevent ACL Injuries With This Exercise

These 3 Single-Leg Movements Will Improve Your Squat Technique

Kyle Lowry's 12-Week All-Star Training Program

Never Bench Press With Your Feet in This Position

5 Exercises to Develop Soccer Power

Mike Boyle: 4 Small Muscles That Can Lead to Big Gains

How NOT to Perform a Pull-Up (With Fixes)

Improve Soccer Agility with Lateral Strength Exercises

Reach New Training Heights With Resistance Band Exercises

The Best Single-Leg Exercises for Youth Athletes

Increase Your Explosiveness with the Power Curl

How Often Should You Vary Your Exercise?

4 Weaknesses That Can Ruin Your Exercise Technique (With Fixes)

3 Nordic Hamstring Curl Exercises to Boost Your Performance

Develop Core Strength for Throwing

How Functional Training Has Overly Complicated Strength Training

Dominate Your Bench Test With This Strategy

7 Best Lower-Body Strengthening Exercises

Perfect Your Squat Technique With the Unloaded Squat

5 Ways to Get a Higher Vertical Jump

4 Deadlift Variations to Increase Your Pull

10 Ways to Get Stronger With a Sandbag

12-Week Resistance Band and Chain Workout

7 Strategies for Faster Workout Recovery

3 Post-Activation Potentiation Combos for Explosive Strength

Bench Press Grip Guide: How Hand Placement Changes the Exercise

4 Simple Golf Core Exercises to Increase Your Driving Distance