You'll also need a wall anchor. The Pangolin clips to a heavy-duty eye hook mounted about 7 ft up on a flat wall. Get the one we use (about $16) or see setup.
Please check the box above to continue.
Hang in to unload your spine, then train through your full range without leaving the strap.
You don't start fully suspended. Every movement on the Pangolin scales from gentle to advanced by changing how much of your body is off the ground.
Traction: Your head and shoulders stay on the ground while the strap gently decompresses your lower back.
Extension & flexion: Stand with your feet on the ground and move through a small, comfortable range.
Traction: Raise the strap so more of your body comes off the ground and the stretch deepens.
Extension & flexion: Walk your feet up the wall a little at a time and work through a bigger range.
Traction: Fully suspended, with your head off the ground. Only once you can confidently support yourself in the strap.
Extension, flexion & rotation: Walk your feet up the wall until your body is parallel to the floor. Add rotation and side bending.
Move up a level only when the one you're on feels controlled and comfortable.
⚠ Safety rule: Never let your head hang below your feet unless your head is resting on the ground. Inverted traction with your head on the floor is fine. Fully suspended inversion is only for experienced users who can support themselves in the strap.
It's a suspension trainer, so you need to be able to move around and get yourself in and out of the strap.
One wall anchor and you're ready to train. Read the manual before your first session.
Fixed anchors should be installed by a licensed contractor.
The wall anchor we use →Only use a door that is solid wood or heavy metal with strong hinges. Hollow-core and lightweight doors aren't strong enough.
⚠ Safety rule: Never let your head hang below your feet unless your head is resting on the ground. Inverted traction with your head on the floor is fine. Fully suspended inversion is only for experienced users who can support themselves in the strap.
Rated to 1,000 lbs. Adults only. Inspect the strap and hardware before each use.
Read the Pangolin manual (PDF)
The Pangolin does a few things better than anything else. Master these and you've covered what matters for a strong, healthy back.
Hang into the strap to take the pressure off your spine and discs.
Strengthen your spinal erectors through a full range, with your spine unloaded.
Train your abs and curl your spine forward without compressing it.
Plus side bends for your obliques and QL.
When you're ready, there are hundreds more exercises you can do on it, from supine chest presses and prone rows to V-ups, hip hinges and squats. But the four above are the core of the Pangolin.
Dr. Mike and his clients train on the Pangolin every day.