Grown-ups
Coach Peabody, counting

Hang from a bar with both hands and just stay there.

Hang

Move your own body · ages 6 to 14 · Held, not counted · 🤫 Quiet

How to do it

  1. Whole hand over the bar, thumb underneath.
  2. Shoulders long: let yourself hang.
  3. Feet can stay on the ground if you need them to.
  • A climbing frame at a park
  • Somewhere big enough to really run.
  • Ask a grown-up to set this up and stay nearby.
  • Take water, find the shade, and tell a grown-up where you are.

Watch out for this

Let your arms go straight and your body go still. Hanging is the exercise.
Elbows bent and legs scrabbling.

Make it fit you

The right version is the hardest one you can still do properly. That is not a kindness, it is how this works.

Easier

  • Keep your toes on the ground and take some of your weight.

Can't jump? Step up onto something to reach the bar instead of jumping for it.

What it trains

💪 Strength🔋 Staying power

Which muscles do the work

Forearm musclesBack wing musclesShoulder muscleShrug muscle

Tap one to see it in the Body.

Where you'll do it

Hang and ClimbShoulders and Grip

All the moves

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