- In this video, I'm gonna teach you how to do
the arch into hang.
This is an absolutely awesome straight arm strength movement
that we use to work towards a front lever.
But it's also gonna give you massive carryover
towards your pull ups.
So make sure you stick around 'til the end because you're
gonna learn all that and more right now.
We are the gym that teaches people
how to move instead of just exercise because we believe
that health is about performance not just body image.
(upbeat music)
Hi, in case we haven't met my name's Rad Burmeister,
co-founder and co-creator of the Foundation Movement System
and Unity Gym where health is measured by the way
you perform and feel not just by the way you look.
And where we teach you how to nourish and move
instead of diet and exercise.
Arch into hang.
And for this movement we're progressing from the
feet-assisted arch into hang.
This is another really big leap for a lot of people.
So I'll get Richard to demonstrate it first and you're gonna
see what somebody who's spent a lot of work developing
an upper body physique can achieve.
So Richie, let's just have a couple of reps please.
So what we're looking for here is the full on
scapula depression and retraction which means the
scapula is pulling down.
Look how he initiates.
See that scapula pulling down?
And then it retracts as well.
Pulls back towards the spine.
And then we're looking for shoulder extension.
Thanks Richie, just relax.
Now going from the feet-assisted arch into hang into that
is a helluva lot of work.
It's not going to happen for you.
It doesn't matter how much work you've done on
that feet-assisted arch into hang.
What you do is not going to look like that.
So we need to have some bridging,
not exercises, because it is the same exercise,
but just an understanding of what you should be looking for
when you do this.
So Richie, if you go again.
Now what you're looking for the basic level,
above anything else is the depression of the scapula.
So starting like that.
Number two is that the scapula retracts and you get a
little bit of shoulder extension, just to about there.
That's it.
So whadya think of to make that happen?
Two things.
Three things actually.
Number one, pull down.
Number two, lift the chest up.
Number three, pull the shoulder blades back into retraction.
So watch that again.
Watch what happens.
Number one, scapula down.
Number two, chest up.
Number three, retraction.
So by thinking pull the chest up,
it actually helps you to pull your arms down.
The last thing that you'd think of is
to pull the elbow down to here.
Okay.
So pulling the elbow right down to the ribs whilst
keeping the elbow completely straight up.
This is again, this is a straight on movement.
In your straight on workouts every single movement
that you do your elbows should be
completely locked straight.
Even that much bend in the elbow is unacceptable.
You have to watch your videos of yourself doing it.
And you know, just jump out of the way Richie.
At a really basic level you know when I teach the classes,
I just get people to go from here to there and back.
And what you're looking for is just reps.
So you're just trying to pull,
hold it for a few seconds,
and then back down.
And you can see what I'm thinking of is shoulders down,
chest up and then shoulders back in together like that.
And then over time as you get better of course you're gonna
get higher and higher and you'll be able to pull yourself up
further like that.
And that is the arch into hang.
Thanks for watching our video.
I really hope you enjoyed it.
Now if you're wondering how to get started with us,
download the free flexibility blueprint.
There's a link in this video and description,
but on our YouTube page you can see in the top right corner,
there's the start here button and that'll take you to it
where you can get our free flexibility blueprint,
which is seven key lessons that we've learned
from 25 years of training that'll have a massive impact
on your flexibility training.
And if you like that video and you want to see more,
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And last but not least, if you want us to make any videos
of anything that you wanna know about movement,
please leave a comment in the description.
We try to make videos to answer everyone's question,
every comment that gets left.
And besides that until next time, I will see you later guys.
Enjoy your training.
Try not to make eye contact with anyone
whilst you're doing these,
especially not somebody that you like,
they'll really look at you weirdly.
(men laughing)