Rig Hang Neutral Grip

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The Hang neutral grip workout is a rig-based exercise that primarily targets the Lats.

By hanging from the rig using a neutral grip, the Lats are engaged to stabilize the body.

This workout also activates the biceps, forearms, and core muscles to a lesser extent.

The rig provides a stable and secure platform for performing the exercise, enhancing its effectiveness.

Stand facing the rig with your feet shoulder-width apart.
Extend your arms and grab the rig with a neutral grip, palms facing each other.
Engage your core and keep your back straight.
Lower your body by bending your knees and hips, as if sitting back into a chair.
Continue descending until your thighs are parallel to the ground.
Push through your heels and extend your knees and hips to return to the starting position.
Repeat the movement for the desired number of repetitions.

Start by positioning yourself under the rig, grasping the neutral grip handles with your palms facing each other and your arms fully extended. Imagine your lats as powerful wings ready to engage.
As you initiate the movement, focus on pulling your shoulder blades down and back, squeezing them together. This action will activate your lats and create a stable foundation for the exercise.
Imagine pulling the handles towards your body, not with your arms, but with your lats. Visualize your lats contracting and pulling the weight towards you, as if you are trying to touch your elbows to your sides.
Throughout the exercise, maintain a strong core by bracing your abs and keeping your spine neutral. This will prevent any excessive swinging or arching of the back, allowing your lats to take the spotlight.
Remember to control the movement on the way back to the starting position. Slowly extend your arms, feeling the stretch in your lats, and repeat the process, focusing on the mind-muscle connection with each rep.