Bar Position Conditioning Exercise Improvement Program

Range of Motion’s Exercise Improvement Programs have been developed to assist in improving the ability to complete the movements that people most commonly struggle with. They are designed to be cycled through over time, with each session running for only five minutes. This allows them to be completed in addition to (not instead of) your regular programming.

  • Session 1: Five rounds of: 15 second static hanging lat activation hollow hold, 15 second rest, 15 second hanging static arch hold, 15 second rest.
  • Session 2: Five rounds of: 10 second static L-hang (ensure lat activation, scale to tuck hang), 30 second banded (straight arm) banded pull downs, 10 second rest.
  • Session 3: Five rounds of the following (each set unbroken): 5, 4, 3, 2, 1 seconds of hanging static lat activation hollow hold and hanging static arch hold (ie 5 secs each, 4 secs each, 3 secs each, 2 secs each, 1 sec each). Rest 30 seconds after each set.
  • Session 4: Three sets of three reps of the following (each set unbroken): Passive hang into 5 second static lat activation hollow hold, strict pull-up (throat to bar), 5 second hold at top, 5 second lower.
Dan Williams

Dan Williams


Dan Williams is the Director of Range of Motion and leads a team of Exercise Physiologists, Sports Scientists, Physiotherapists and Coaches. He has a Bachelor of Science (Exercise and Health Science) and a Postgraduate Bachelor of Exercise Rehabilitation Science from The University of Western Australia, with minors in Biomechanics and Sport Psychology.