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Hi all, say you were just doing a dead hang off the bar, or even during the bottom phase for each rep of a pull up, should our shoulders be 'shrugged' per se? As in, should we let our bodies hang down such that our shoulders become 'earmuffs' to our ears? Or should we be actively pulling our shoulders down so that our head is at normal height about the shoulders? Thank you. LINK: http://www.beastskills.com/the-handstand/ If you scroll down a bit, you will see two pictures labelled "unshrugged" and "shrugged" to see what I am talking about.

So I have the Rogue Ring Hanger to go with my Xtreme rings: WFS http://www.roguefitness.com/rogue-ri...ew-list-anchor It is 36" long with holes every 2". The problem is the joists in my garage are of the convenient 19.2" between centers variety, so I can't mount it across multiple joists (1.5" joist thickness). I've seen a lot of joist mounted pullup bars that are on a single joist. If I go along a single joist and put in five 3/8" x 4" lag screws evenly spaced up through the ceiling, do you think it will be ok on a single joist? Additional info: I am totally ok with posting a sign on it saying "no kipping". There is a bedroom above the garage. TIA

Hello i'm Michael i am a teen that was a gym rat doing bench,deadlifts,squats.(i still do deadlifts and squats) now i have a problem i want to get into gymnastics because really i want there physique, they are incredible. my problem is i have been doing these workouts for about 3 month, have been injured twice and i know why. my problem is my anterior part of my deltoid is so strong now it keeps getting injured because it is trying to do jobs it is not suppose to be doing such as by getting pulled or stretched beyond is capacity. (a pulled muscle) so i have been doing front lever and back lever (static hold up to 60 sec) and pull ups and other exercises like handstands. i got both injuries from doing handstands. my back lever is at a 20s second straddle and my front lever not even tucked for 30 seconds basically working on retracting my shoulders. so now i am at a standstill i have been injured twice both injuries are my shoulders. can anyone help me with some exercises to get my front lever to where my back lever is? i have found out that that is my problem to why i keep getting pulled muscles in my shoulders and now i am just looking for some exercises to help even my imbalances in my shoulders and back.