Last updated: 04/11/2025
Quick answer: Stop guessing. Do these three daily: dead to active hang (decompress then “set” posture), glute bridges (glutes support your lower back), and bodyweight rows (upper-back strength to pull you upright). Under 10 minutes. Video below.
- Sequence: dead hang (open) → active hang (lock) → bridges (support) → rows (reinforce).
- Daily micro-dose: 2–3 sets, slow tempo, good form. No equipment beyond a bar/rail.
- Posture = habits + strength: these target lats/pecs, glutes, and upper back (the usual culprits).
1) Dead Hang to Active Hang (90–120s total)
Dead hang (40–60s total in small chunks within your ability)
- Grip a bar. Relax shoulders and lats. Let your spine decompress.
- Breathe slowly, let ribs drop. Stop if you feel pinchy pain or numbness.
Active hang (40–60s total in small chunks)
- From the hang, pull shoulders down and away from ears.
- Lightly brace core; think “long neck, squeezed back”. Hold 10–20s, repeat.
Why it works: dead hangs gently open tight lats/pecs and give the spine space; active hangs teach your body the “shoulders down” posture you want when you’re upright.
2) Glute Bridges (2–3 × 8–12)
- Heels heavy, toes light; arms by sides.
- Drive hips up, squeeze glutes hard at the top for 1–2 seconds.
- Lower slowly; stop just before the floor to keep tension.
Cue: imagine “wrapping” your tailbone under (posterior tilt). Your lower back should feel supported, not squashed.
3) Bodyweight Rows (2–3 × 6–10)
- Under a low bar/rail, body straight.
- Pull chest to bar, elbows ~45°.
- Pause, lower slowly (3–4s).
If the angle is too hard, walk your feet further away. If too easy, go more horizontal. Rows train the mid/upper back to pull your shoulders back (anti-desk posture).
The 10-Minute Posture Protocol (copy this)
- Dead hang: 3 × 15–20s relaxed
- Active hang: 3 × 15–20s shoulders down
- Glute bridge: 2–3 × 8–12 (1–2s squeeze)
- Rows: 2–3 × 6–10 (3–4s lowering)
Do it daily if you feel good; otherwise 3–4×/week. Quality > quantity. If something hurts (sharp/pinching), stop and adjust.
Want a more full body plan? Try our Beginner Calisthenics Workout.
Video Walkthrough
Common mistakes (and quick fixes)
- Shrugging in the hang → Think “pockets down” (shoulders into back pockets).
- Hyperextending the lower back in bridges → Ribs down, glutes do the lifting.
- Rushing rows → Own the lowering. That’s where posture gets re-trained.
What to do next
- New to calisthenics? Start our beginner calisthenics workout.
- Want your first pull-up? Try the negative pull-up tutorial.
- Sitting a lot? Add thoracic rotations and pec doorway stretches after this routine.
Quick note (not medical advice)
This is general fitness education. If you have acute or radiating pain, speak to a qualified professional.
Soft CTA
P.S. If you want structure and accountability, our Calisthenics HQ community and courses give you plans, coaching tips, and friendly faces to keep you progressing.
