HANG: GRIP, SHOULDER, & SCAPULAR STRENGTH

This is where bar endurance meets raw gorilla power. Gorilla Hang will test and build Gorilla grip strength, scapular control, and pulling power—essential for mastering bodyweight strength on the bar. If you want to hang longer, pull stronger, and control every movement with precision, this is your challenge.

THE WORKOUT:

✅ Each round flows from scapular activation to endurance and power moves.

✅ Control every rep—this is about strength, not speed.

✅ Minimal rest between rounds to push grip endurance.

LEVELS:

1️⃣ 3 Rounds

• 10 Scapular Pull-Ups

• Max Gorilla Hang

• 30-Second Dead Hang

• 10 Pull-Ups (controlled)

2️⃣: 3 Rounds

• 5 Paused Pull-Ups (2-sec pause at top)

• 10 One-Arm Hang Switches

• 10 Decline Front Lever Negatives

• 10 Gorilla Tucks + 2 Sec Hold

3️⃣: 3 Rounds

• 10 Paused Pull-Ups (3-sec pause at top)

• 15 One-Arm Hang Switches

• 10 Gorilla Tucks

• 10 Front Lever Raises

KEY POINTERS:

✔ Control Every Movement – No swinging or momentum; strength is built in the details.

✔ Grip Strength First – Your forearms and fingers will burn, but that’s the goal.

✔ Maximize Time Under Tension – The longer you control the bar, the stronger you become.

✔ Minimal Rest – Push your limits, but keep quality high.

LET’S GORILLA! 🦍⚡️