Included in this tutorial are 21 different hanging exercises for exploration of the shoulders and related tissues. 

The exercises in the program are numbered and named as below. Begin work on the passive hangs and active hangs simultaneously, however one arm work should not begin until you are reasonably competent at the second series.
square brackets [ ] indicate the prerequisites to begin work, do not attempt these exercises if you cannot do the prerequisites
round brackets ( ) give a rough guide for competence, however you may need more than this depending on your strength needs

1.1 Passive Hang [nil] (1 set, 2 minute 30 second hold)
1.2 Passive Hang Supine Grip [nil] (1 set, 2 minute 30 second hold))
1.3 Passive Hang Fingertip Grip [60 second passive hang] (3 sets, 30 second holds)
1.4 Passive Hang False Grip [60 second passive hang] (3 sets, 30 second holds)
1.5 Hanging Elbow Rotations [nil] (10 - 30 rotations)

2.1 Active Hang Hold [nil] (3 sets, 30 seconds)
2.2 Active Hang Reps [nil] (3 sets, 10 reps)
2.3 Active Hang Hold Supine Grip [competence in exercise 2.1] (3 sets, 30 seconds)
2.4 Active Hang Reps Supine Grip [competence in exercise 2.2] (3 sets, 10 reps)
2.5 a) German Hang Regressions b) German Hang [competence in exercises 2.1 - 2.4] (3 sets, 30 seconds)
2.6 German Hang Supine Grip [competence in exercise 2.5b] (3 sets, 30 seconds)
2.7 Arch Hang Hold [competence in exercises 2.1 & 2.3] (3 sets, 30 seconds)
2.8 Arch Hang Reps [competence in exercises 2.2 & 2.4] (3 sets, 10 reps)
2.9 Hanging Shoulder Circles [competence in exercises 1.1 - 2.8] (3 sets, 5 circles forward and 5 circles backwards)

3.1 One Arm Passive Hang [competence in exercises 1.1 - 2.9] (3 sets, 30 seconds each arm)
3.2 One Arm Passive Spin [competence in exercise 3.1] (3 sets, 3 full spins there and back on both arms)
3.3 One Arm Active Spin [competence in exercise 3.2] (3 sets, change direction mid spin 5 times on both arms)
3.4 One Arm Active Hang Hold [competence in exercise 3.3] (3 sets, 30 seconds each arm)
3.5 One Arm Active Hang Reps [competence in exercise 3.3] (3 sets, 30 seconds each arm)
3.6 Stir the Pot [competence in exercise 3.1] (as demonstrated, with no weight through feet)

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Craig Mallett

I am a teacher (and student!) of the Daoist tradition known as Ba Men Da Xuan. The tutorials shown on this page are *not* from the Da Xuan tradition, rather they are a reflection and repository of my accumulated practices before this, including a decade of training traditional Chinese martial arts (Xin Yi Liu He, Cha Quan and Yang style Tai Chi) under Dapeng Wang, various explorations of MovNat, Ancestral Movement, Gymnastic Bodies, various Movement Culture modalities, Stretch Therapy, Physical Alchemy, Parkour, Dance, and much more.

Many of the courses found on this page bear the Aware Relaxed Connected or Physical Alchemy logo and website.  ARC was the original name of my solo explorations, and from 2017 - 2018 I was joined with Dave Wardman under the banner Physical Alchemy (a banner which this site shared for a time). ARC no longer exists and Physical Alchemy has returned to being just Dave; I am now back to rolling solo - this time without a particular brand name, just me :)

Contact Me:

email :: craighmallett@gmail.com
facebook :: https://www.facebook.com/CraigMallettDX
Instagram :: @craigmallettdx

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