progression checklist

behind the body hanging

MARKERS OF CONTROL

pain

  • No pain is felt during the movement that is deemed unsafe

  • If unsure, err on the side of not progressing

breath control

  • option 1 - box breath

    • Inhale for 2-5 seconds

    • Hold after the inhale for 2-5 seconds

    • Exhale for 2-5 seconds

    • Hold after the exhale for 2-5 seconds

    • Attempt to increase hold times for all phases of the breath

    • Heavier weights will likely make longer hold times more challenging

  • option 2 - 4-7-8 breath

    • Attempt to:

      • Inhale for 4 seconds

      • Hold after the inhale for 7 seconds

      • Exhale for 8 seconds

    • Build hold times up gradually as needed

      • Example:

        • Start with 2-3-4 for 1-2 weeks

        • Progress to 3-4-6 for 1-2 weeks

        • Progress to 4-7-8

postural control

  • Do not progress if any of the following compensations occur

    • Excessive swinging or swaying of the body when foot support is released

    • The grip slips from the palm to the fingers

    • The shoulders “shrug” excessively

    • The shoulder blades retract excessively

    • The head or chin “pokes” forward excessively

    • The hips “sag” forward excessively overextending the lumbar spine

    • The hips stay “hinged” limiting hip extension

impact control

  • Land the feet lightly when attempting to lift and replace them from the ground or any support surface

  • Land lightly when coming off the bar when finished with a repetition