Man there are so many „do this every day“ videos out there. My day has only 24 hours. I need to start combining these things - read a book while running, stretching under the cold shower and hanging during 8 hours of sleep.
Of all of the "Do this everyday!" fitness things I've tried, this is the only one I will 100% stick to for as long as I'm physically able. When I first saw this video, I was in so much back pain that I would come home from work and immediately lie down, because I genuinely could not sit any longer without excruciating pain (I'm a former Amazon driver) I bought a pull up bar after seeing this video, and after two weeks, I have no more pain. At all. I've been keeping up with it for like 4 months now I think. I honestly cry when I think about it sometimes. I'm only 27, I thought that it was just going to keep getting worse. Thank you, thank you, thank you. I tell everyone to do it. Everytime my girlfriend complains about her back, I just look at her, and she goes, "I know, I know. Why aren't I dangling"
driver of 20 years here, keep a good eye on your back. Driver back is bad, my cocyx is compressed and it sucks. I have no good advice other than leave the profession if it starts. Other drivers I know who have similar or more time also have lower back problems.
It sure help decompress the spinal cord. Another machine you want to get is "roman chair". Use it to strengthen back muscle and the reverse the exercise for abs muscle. Make sure not to over do at the beginning.
I damaged my rotator cuff around 5 years ago in a scuffle . Never went to the doctor . No money for treatment . Rotater cuff has been popping and crunching ever since. I’ve been doing the hanging for 25-30 secs. Rest for 45 seconds. Repeat 3-4 times every two days. Less popping, less crunching , less pain. Improved posture , and heightened muscle definition . I stand by this. Good luck people!
@@ggadams639 i found a pull Up bar at the Park. Im 6’3” so i found the tallest one I could. I hand with arms are straight vertical thumbs under bar, fingers over. Set a timer for 35 seconds. Hang . Rest 30 seconds. Repeat 5 sets . Every two days
I strained the middle part of my arm doing Dumbbell bench presses and I couldnt do dumbbells curls any longer since when I would try to lift the DB for a full ROM I would feel excruciating pain. I tried letting it heal for 2 months but nothing was happening. I then started doing these hangs every other day like you have and now I am feeling much better after about 3 weeks. Not totally 100% healed up but I am getting there thanks to doing this exercise. Going to very likely stick with it as well since it has many benefits.
Had a similar thing happen to me and developing my handstand has also really helped, I think. I do however make sure my shoulders are thoroughly warmed up before doing hanging/pull-ups or handstands :)
I’ve dealt with extreme muscle tension/tightness in my back for 10 years. I’ve tried everything to relieve it. Foam rolling, rolling on a lacrosse ball, stretching, I have numerous massagers, etc…. And these have only helped temporarily if at all. I came across a video last week about the benefits of hanging. I am on day four now. By day 2, the majority of tension was GONE and as of now it hasn’t come back like it had with the other things I tried. My thoracic spine moves fluidly now. I’m just blown away and almost speechless. The better half of 10 years dealing with this to no luck of relief until now. If anyone reading this has any back issues, I urge you to get on a bar and hang. This is an absolute godsend. Something so simple….
Still working? I’ve been overcoming with improving mobility and working in end ranges and training with lower frequencies but find odd mid back pain that comes back here and there. Thought about adding hangs seems like the most logical choice to fix posture and stay aligned.
Humans are not apes any more. Humans have evolved to walk upright - the other primates have not. Suggesting we should still be swinging from trees is junk science. Hanging will just stretch muscles, ligaments and tendons and leave your joints vulnerable to injury.
The dead hang has helped me with my lumbar disc issues, not to mention improved my grip strength (which helped my pull-up count), made my shoulders healthier with better mobility, & just feels great to do once or twice a day. Great video on a very overlooked exercise. 💪
Used to swim 3300 to 5000m a day until I had a cycling accident that messed up my shoulders. Thanks to hanging. Both my shoulder mobility and lat soreness improved
@@eriknielsen2899 Not surprised you saw me on a keyboard video as I got into that hobby last year since I’m on my computer so much (and I’m admittedly a big tech nerd) so it just naturally happened. Became friends with many of the keyboard channels, & a couple are even clients of mine now. I’m also in some car videos as collecting & racing cars are a huge part of my life too. 👍
You 2 guys are my fitness+ more, modern bibles.. I wait your videos and try to follow this experience based tactics to apply to my every day life. I thank you so very much guys!!
One of my goals was to be able to do a legit pull-up (no kipping/from a dead hang). For a while I could only pull about 1/3 to 1/2 of the way up, so I would just hang and see how long I can hold it as a way to not be discouraged. Then I started flexing my back. Then I can pull closer. Then next thing you know, from a dead hang, I can pull up chin over the bar with ease. Its a good way to build up to pull ups definitely.
another hack for you: every other day, instead of pulling up, step onto something that levels your height with the bar so you can just grab it right away and be in the end position then let go with your legs of whatever your standing on and just let yourself down slowly. our muscles are around 30% stronger on the eccentric movements so you should be able to do more of these let-downs then doing full pullups. you could also do pull ups to the max and when you're done, do the eccentric movement only. it's a natural and efficient way to maximize muscle growth and therefore in the same time also gets you a better posture.
I was impinged bad..couldn't raise my arm above my nipples...I was homeless and sleeping curled up caused it...I met a former Olympic gymnast who showed me great stretches to loosen the shoulders...it healed me... Ability to hang was the measure of healing in my mind...I can hang now..I am doing 3 1 minute hangs on gym days... Hanging is a fantastic will power exercise...set a time and hang till it's reached...it's a tough thing. The fore arm burn will test the resolve...I love it...
This is a great exercise especially as you get older. Any amount of time will do, it depends on what you want out of it. I had a stiff shoulder and instead of going for physio, I just started hanging from a chin up bar we have on our deck. I can't even remember when the shoulder pain went away, I just noticed one day it wasn't a problem. I incorporated this simple exercise as a micro habit by tacking it on to an existing habit - making coffee. The coffee machine needs a minute to warm up to steam the milk, so while I'm waiting I hang from the bar for 30 seconds. I concentrate on relaxing my back and shoulder muscles and can definitely feel the spine stretching - sometimes I get a nice satisfying pop. If I'm feeling energetic I finish the 30 seconds with one chin up. But I don't stress about it, I'm not doing body building or any kind of training, just an old guy wanting to keep my mobility. I've got some good callouses on my hands now, it's been a habit for a couple of years now. 👍
Ha! That coffee tip is golden. I'm using an espresso pan myself so I can most likely get that 7 minutes done during that time. It's just that my arms can't handle it in such a compressed amount of time, but I'll be happy to get my minute or two, maybe even two sets of those. Thanks!
Started doing a 20-30 second hang every half hour throughout my day and within a week a lot of weird clicking in my shoulders was gone, as well as my back feeling much better
This comment is giving me hope, thanks. My shoulders have been clicking and grinding for about a month, even now as I'm writing, they keep clicking. Hope my shoulders will follow your example.
As an active triathlete in my 60's I incorporate dead hanging w/leg lifts to relieve shoulder impingement from swim training and to loosen up tight hip flexors from bike training. It has helped keep me competitive and injury free for years and hopefully for many more!
I've had impingement shoulders / bone deformity of the acromion and had shoulder pain all my life and was told I needed surgery to get the acromion shaved. Not long after that I herniated my l4/l5 disc and tried hanging as a means to help heal the disc. Well it's been a year and my back is still fucked. But miraculously it's reshaped the acromiom and opened that subacromial space as mentioned in this video.
I'm 57 - ex-Para, still work out 4-6 days a week, saw on my feed this video and thought - "load of b*ll*cks but will have a butcher's! " SO GLAD I DID, not much impresses me but your understanding of anatomy, physiology and the practical application of workable modalities that are super easy to apply to my daily life, caught my attention. Will start after this video from my pull up bar, thanks for sharing your profound knowledge, and please keep posting- PURE GOLD- for the record I have practiced the Wim Hof Method for past 6 years, can do 62 military press ups WITH BREATH HOLD and PB of 35 pull ups full range - close grip, 28 wide pull ups, BUT know your tips here will do nothing but help me grow- thanks again mate.
I've been working out at home for about a month now. Just some weight training, push ups, squats, planks, ect. I incorporated the hang last night and I'm glad I did. It was something that I had forgotten about from gym glass at school. I woke up this morning with a 75% reduction in shoulder and back pain. I also slept alot better after doing this thank you man!
I watched this video and got started. It cured my elbow pain in two weeks. It’s completely gone! Now I hang everyday and switch up grips too. It really stretches me out. Thank you!!
I love that you included the shot of you doing some of these exercises on the playground equipment--I'm going to try some of this tomorrow with my kids. It's crazy to realize there are so many small opportunities to do healthy things without needing to make drastic changes to the daily routine and environment. Take a moment, look around, and find something healthy and productive to do!
dead hang just 10-15 sec, twice a week fixed spine stiffness. Initially, pain/soreness would last 3-4 days for some initial sessions. Now it hardly pains. Improved my shoulder blade pains too.
That‘s very interesting. I‘m fairly fit and getting fitter but I have a lot of lumbar spine stiffness in the morning. Only fixed by raising the bed foot at the moment but maybe hanging is also an option…
I'm 32 and I've been super inactive most of my life, and I'm starting to experience a bunch of pains I'm certain I'm too young to be having. Your squat video came up in my feed and I've been practicing that, with a lot of progress so far. I'm also gonna go ahead and snag a pull up bar and work on this as well! I appreciate your holistic and practical approach to fitness, and I really like these super simple exercises that can help me alleviate the pains I'm having. Thanks so much!
I promise illnesses and higher medical bills come with inactivity as you get older. I know too many people who haven't put health as a priority and it shows. I've just turned 60 and I have been very active practically my whole life. I've also made it a point to eat somewhat healthy most of my life; floss practically every day; the whole 9 yards.. I cannot stress how important these things are. Please believe me, healthy food and consistent exercise always, always, always is the best way to age. Years fly by. One other thing is, I hate the idea of taking patented medicines that work to alleviate symptoms but not actually address the root cause. I always try to address the root cause naturally if possible first. PS: Diabetes is a monster to avoid (insulin resistance too). Way, way too common.
I’m a physical therapist. For those that are under my care, unless there is some specific reason not to, I start them on a stationary, recumbent bicycle. I tell them that the minimal goal should be > 10 Mets for > 20 minutes.
@@St.FighterZ thanks, I picked up a jump rope along with a pull up bar today. Wow, I suck at the jump rope! It will be cool just to make progress in coordinating my limbs to do that. Really feels like I'm barely learning to walk
Love it! I'm a lifelong athlete/martial artist, I have always seen the benefits of body weight training and the natural kinesthetic enhancement of the critically important stabilizer muscles from that kind of work...I did note the "injuries from pushups" (and I'd add bench press too) mentioned, sadly I've suffered from that off and on from rotator cuff weakness/unbalance or tendon impingement on the head of the humerus (most know this as bursitis/tendonitis of the shoulder). So, it is very nice to see some young pup who actually knows about this kind of stuff!!! Good job!!! Very impressive.
I tore my rotator cuff in 2019. Searching for what I could short of surgery, I found this technique of just hanging, so I gave it a try. Within a month I was able to do things I had not been able to do since I tore it, without pain. In another 1-2 months, I was able to lift weights that I had not been able to do since the early 1990’s. I still am amazed how this has changed my life, and I did it without surgery of any kind…
I've got shoulder tendonitis right now which has actually been great because it's forced me to adress issues with my programming, mainly a lack of stretching and cooling down post workout. I'll be adding dead hangs and active hangs to my workouts from now on to improve my shoulder mobility and strengthen my tendons to hopefully avoid any more pesky tendonitis from occurring again. Another great video, cheers Adam.
Also try to figure out when did your pain started and did you introduced some new exercise which is causing you pain. Mine experience was when I first introduced dips in my training my shoulders started feeling painful.
I’ve been having a nagging shoulder issue and just tried some dead hanging, I started feeling better almost instantly! Thanks for bringing this up man, God bless you!
I love these type of videos from you cause I always find myself doing movements like this but In the moment I'm not even thinking of the potential benefits, I'm just doin it cause its fun & so now Im def incorporating more of these into the routine lol solid vid!
like to do chin ups, and while at the top, stay up and do leg lifts. Is that a valid variation? Would it have the same benefits? Different benefits? Does this have a name?
Fixed my slightly arched back doing this just a couple of mins a day. I didn't even notice that my posture improved until a family member complimented me. The decompression of spine feels good too.
My rock climbing and gymnastic training have me hanging at least an hour a week. At 65 I have perfect shoulder health, better in fact than my rock climbing friends 40 years younger!
Fantastic reminder. When we were kids my siblings and I used to hang and swing from a tree branch at the back of the garden. It was the perfect height, by the time my youngest sibling was a teenager it broke off from years of wear and tear! Loved that tree ❤️
Hanging helped me get rid of shoulder and lower back pain. I started easy using a door bar, 15 seconds at a time. Quickly reach 30 seconds, then a minute and so on. Thank you for creating great content.
I literally started doing dead hangs on the door frame yesterday when I watched Dane’s (Garage Strength) 2 days prior, glad to know the benefits Adam. Feeling more mobile and little better circulation while just doing 10secs for 5 sets in the morning.
Hanging works miracles for sore shoulders. I have had impingement for over a year from riding mountain bikes and pain in my left arm from it and after you mentioned it in your E-book I had to try it out. After one two minute session of hanging I gained some relief. Definitely making it a part of my daily routine.
Did 22 pullups daily from age 16 to 58 and then got a hernia operation. The hernia was not due to the pullups but kicky sex one evening. Had to refrain from doing pullups for almost 18 months and struggle now at 73 to even get 2 out. Getting back to the stretching on my indoor parallel bar.
Great info! I recently began incorporating this. I was remembering that throughout adolescent and teen years I climbing everything...trees, rocks, houses...anything I could. I was described as "freakishly strong" by everyone despite the fact that I am little with a small frame. I realized this was likely due to fascia being stretched while simultaneously being strengthened. Then your video pops up. Thanks!
Same here. When I first started I was absolutely limited by hands and grip strength. After getting past a minute I‘ve noticed much improved grip strength.
A good compliment to this exercise is the static dip. That is you use a dip station statically, from the starting position, without doing any dips. This also has an active and passive variant.
I decided to fix periformis after years of worsening pain and a desire to stop taking pain medication. My daily hanging routine has fixed my bulging disk and strengthened my core. I am pain-free after 30 years of suffering. I am now striving to be the sexy grandpa with the body I always wanted because of the new strength I gain from my long hangs. Hanging rocks. ( Thanks for the guidance. )
I've bin hanging from my ladder for a couple months. I had chronic neck and shoulder pain, a bump on my neck and migraines. from day one one doing this is bin incredible. not a single headache I couldn't fix with more hanging. posture is way better, shoulder pain is way better. and I'm late 50s
I've been using the dead hang for years. Nothing decompresses the spine the same way, and it preps passive muscles for stability in performing pull ups. It's a good warm up
Was eating breakfast, watching this new video. Challenge time? Yessir!!! Dropped everything I was doing to pull off my shirt while hanging from my pull-up bar. Thank you Bioneer!
OK, I'm convinced. I dusted off my pull-up bar, put it back in the door frame and hung it up. 50 seconds for the laughable beginning. I will definitely try this in the long term. great video!
I hang on a bar for a while every day at the gym and I've never seen anyone else do it. I just started doing it because it felt good in my upper body and I guessed it had some benefits like grip strength. Nice to know I can just keep doing it :)
This is huge. I have been having some shoulder pain during pullups and general pull movements. Have been incorporating dead hangs and it has helped a ton.
Great content! I’m 40 now, used to do martial arts as a kid and always stretched into my early 30’s. Unfortunately I kept lifting weights without stretching and now I have so much pain and limited mobility compared to my younger days. Good thing is I have a pull-up bar at my place and I’ll definitely be doing some daily hangs
I’ve dislocated my shoulder when I was 6-7 years old. I’m now 28 and go to gym 6x a week. 5’9 147 lbs. i will test this to see if it fixes my left shoulder clicks and see if it helps improve my chin ups (10) total. Just starting to switch from weights to calisthenics. Will follow back in 3-4 weeks. Starting tomorrow. Also will have before/after pictures
Updates during first 7 days/week: I decided to do 5min total time for week 1. Increase to 10 week 2. Day 1: 30-45 sec of hanging. Had to do multiple sets in order to obtain 5 minutes total. CONS: You don’t realize how much strength, especially grip, it takes to for this exercise. 10-20 min to complete 5 min hang-time. Day 1/2 - my forearms were completely annihilated. The very first thing to give out is the grip itself, hanging by just fingers immediately creates burning through the forearms. Day 1: also incorporated pulls ups as before doing this. Day 2: pull ups were completed after. (Both days did NOT hit my max of 10, but 8) Day 3-7: 45-1min per interval BUT I started stretching chest, arms, back first. (I wanted to feel the warmth, which I’ll get into) PROS: I don’t know exactly how to describe the feeling…the “pressure” on my back was being released while my forearms and hand grip was on fire, was the best worst feeling ever. It’s almost a feeling you have to experience. I immediately felt this enormous amount of tension being released from my back (almost a wave of warmth) that dissipated from my spine outward. The longer I was able to hang, the better I felt my back stretch by gravity. Day 5-7: not much improvement on my pull ups. I was able to hit my max(10) still. Unable to improve due to grip. I know this needs more time and I’m excited to see the results. Going back to weight lifting I did notice my grip was tighter around dumbbells and cable flys. I chose to do a slower approach since I know I don’t work these “hidden” muscle groups as much as the larger ones. I don’t want to rush something that I know will take time to build strength in nor do I want an injury. I would highly suggest just going to failure for a few reps(3?) then taking a break. Day 2/3 was agony with my forearms and I felt that hindered my performance overall. I do have clicking on my L shoulder still. I didn’t expect this to be an immediate fix or a magical cure. I just hope to see improvement overtime.
@@shawnhillis5829 very interesting man, thank you. Glad you’re being wise, easing into it (sounds pretty aggressive to me, but u already lift, etc). Hope to hear more in coming weeks. 👍
I’ve been doing this for a few months now and my grip has improved and I feel so much more functional. I’m up to 2 mins hang time. My goal is 3 minutes.
I had severe lower back pain. Regular stretching and hanging helped a lot. But you must relax your back to allow it to stretch. It also helps to support your legs by your heels for extra stretch. Walking and hiking is also good for the back.
I spend 5 minutes dead hanging (including rest) every day and my grip endurance has almost doubled in only 2 weeks. Also builds veiny forearms in case you like vascularity
@@mortemoccasus2412 5 min with rest. Similar to doing calisthenics max effort for 5 min. Do as much as you can, rest 5-10 seconds, and then get back at it. It's a great way to improve on anything. But it takes a bit of recovery if doing pull ups and dips.
I remember having such a bad right shoulder pain from doing some heavy dips, and noticed that they would immediately go away when I do pullups. I didn't really didn't know what shoulder impingement was but I did more pullups while slowing down on my dips and got better in a few weeks. Thanks for this video, will be doing a lot more of this. Greetings from the tiny Pacific islands of Palau!
I saw this thumbnail a few months ago and haven't watched the video it until now. This vid covers all of the benefits for the upper body. But since i've seen the thumbnail i've been doing relaxed dead hangs while focusing on completely relaxing my hips and lower back, letting the weight of my legs stretch that area out. It sometimes hurts a little bit but it stretches the lower spine in ways I haven't been able to do before.
You're right though, kids are amazing at these exercises. My 4 year old daughter accomplished the 100 second challenge (simply hanging from a bar) on her first attempt, and actually made it to 121 seconds. I made it to 40.
My back pain problems have greatly reduced since returning to weight lifting, despite having been warned that my body wouldn't be up to it. Back chain strength exercises, like deadlifts, active hanging and pullups, beat stretching for increasing mobility.
@@deadtreebark It was physiotherapists rather than GPs who discouraged me from going back to lifting weights. My GP was very supportive when I told her I was doing it. My advice to people is to take any professional advice discouraging ny form of exercise with a grain of salt. I've had supraspinatus tendonitiis and have two damaged discs in my neck. The only lifting I really need to be careful with is any kind of overhead press. The back and neck pain I get intermittently has been less frequent since going back to lifting. Getting your rear chain muscles more active and moving your body in its full range of motion are likely to be good for managing back pain IMHO. (BTW: GP = general practitioner, usually called family doctor in some countries)
hanging has definitely helped with my grip strength and it came in very handy one day when I was stepping off some scaffolding on to a ladder. the ladder wasn't clipped on and shot straight off the tube it was rested against. I was fully committed to the movement and holding some materials in my left hand. as I began to fall I instinctively reached up & out with my free hand and by good fortune my palm connected with some tube and i grabbed it with everything i had. my grip held tight and i was able to bring the swinging motion under control. the ladder hit the deck and i was able to adjust the swing so i could drop down to the pavement and effect a half decent landing without dropping what was being held. First bit scared the shit outta me; second bit was styled out.. shame no one was around to see it 🙄🤷🏻♂️
I’m glad I came across this because when I do my hanging knee raises I’ve noticed how good it feels to hang, almost like a shot of youth in these old bones. Definitely going to include hang time in my daily routine. Thanks!
funny thing is I found that doing some hanging knee raise has helped my shoulders feel better over night. definitely something im going to incorporate more in my training.
I appreciate how you don't overact bad posture. When other channels do that, it makes it impossible to tell _what_ problem they're actually referring to, which fixes _will work_ and which ones _won't._ I've been looking for a nice low-impact rehabilitative workout, after injuring my chest doing push-ups and having a slew of seizures that left me bedridden for nine months. 'Just' squatting and hanging seems way more approachable than the various JaxBlade workouts I've tried -- I need to reintroduce myself to the basics, and have gratitude for that. Man, we need playgrounds for adults that aren't euphemisms.
I am so glad I found this video and started hanging. At first, I could manage about 30 seconds and I found my hands hurt like hell. After a few weeks, I am up to about 100 seconds and no hand pain. I went from 30 seconds to 60 seconds; a pretty big jump, but not unmanageable. Then I started making smaller increments of 10 seconds until 100 seconds. I am now looking to make a monkey bar setup so I can add to the routine (currently I am hanging from a 3' section of black iron pipe attached to my basement ceiling). When I use liquid chalk, I can add more time to my hangs. I found a few more hanging videos and I have a question for The Bioneer. If you're not into records or anything like that, please disregard. :) When I was looking at other videos, I had no idea that the records for hanging would be "so short" e.g., two-arm hang is around 16 minutes and one-arm hang is about 3 minutes. When I say "so short", I don't mean "hey, I could do that easily", but the times don't seem long. Can I ask if you have timed yourself and what your PBs are? Thanks again for introducing me to this amazing exercise!
As a chiropractor I recommend hanging as a counter activity to relieve low back pain in certain situations. In many cases it works well just before shaving in the morning or doing your teeth, when we usually are folding forward in front of the mirror, aggravating stiff back pain.
Had an old injury herniated T2/T3 disc done around age 30. Now 40 and realised benefits of deadhangs and they are literally the best thing for back, life changing
Best thing of hanging for 100 seconds for 5 days of week (3-2 split) for 3 months gave be bigger forearms,not massive growth but,significant. Also,great for back if you lead a sedentary lifestyle. But hanging everyday with barbell workout did hurt the calluses so rest has to be given.
@@ahmoseh3718 AFTER the workout,yes. Also i would recommend wrapping your thumb over index finger as it helps A LOT to stay hanging by preventing your fingers from slipping. Some days you won't be able to make it 100 seconds so i would do multiple sets till failure,say 2 to 3 sets of like 50 seconds give or take depending how bad grip got at the end. Also,do shake your arms after hanging as there wont be any blood in your forearms after gripping that hard for that long.
I started doing dead hangs when I was training up to doing my first pull-up a little over a year ago, now dead hangs are still a stable part of my workout and they're doing wonders!
Dead hangs if done with active bicep tricep shoulder lat engagement. If the shoulders are pulled down into the ribcage are a good way to isometrically strengthening the first initial part of a pull up because many people i see cant figure out on how to hang right they instead hang loose on the ligaments joint capsules of the elbows shoulders
As someone who has just become a dad only two months ago, this is something I definitely need to incorporate into my day. The amount of bending over attending to my little girl is astounding, and I think this will definitely alleviate my stiffness and soreness in my spine. I'm going to save this video and update in a month's time with the progress. Thank you for the tips!
@@DawsonBlasciak122 Hey mate, I actually set an alarm for myself at the 1 month mark, to update this post. Unfortunately I was flat out with work at the time 😂 So every morning, I've been conducting hanging exercises until failure, for three sets (Along with other various exercises, like leg raises, dips etc) I started out at being able to dead hang for roughly 40 seconds (Pretty rough benchmark, but I am finally getting back into a workout routine after my little one was born). Set 1 would be roughly 40 seconds, Set 2 would be roughly 34 seconds Set 3 would be roughly 30 seconds After one month of the exercises above, I've achieved the following: Set 1 is now at 63 seconds Set 2 is now 57 seconds Set 3 is now 51 seconds My grip has increased dramatically, and this in turn has drastically improved my mountain biking durability. After about 10 years of line handling at sea, my hands and forearms are really stiff, and fatigue quite quickly. This has definitely helped bring that overall endurance level up. Additionally, my back is less sore, by allowing all my weight to stretch my body out, which has been brilliant. I'll set a reminder to update at the two month mark!
I’ve had several shoulder surgeries. I am 62years old and get all kinds of binds, kinks, grinds, etc in my shoulders and back. I started hanging and it really t Has taken away those issues. I used to. Be able to do pull ups easily but not exercising for 30 years and weighing 280 I can’t do one but I think in time that will change. Weight declining really helps.
I had a prolapsed disc years back and every now and then my lower back just seizes up, hanging on my pull up bar a few times a day really helps. You can feel the decompression, amazing feeling, such relief. My back will never be perfect but this certainly makes me feel a lot more normal.
If you back problems, I recommend just barely supporting yourself lightly by the feet. He briefly mentioned this for beginners, but I think it also just puts your lower back in a better place
I recently did a hanging challenge that I liked, and thought you might like to do too. While hanging, tie your shoes without touching the ground or otherwise breaking your hang. A more advanced version of this challenge is to lace your shoe’s laces while hanging, and then tie your shoes without breaking your hang. I lace up and then tie my hockey skates whilst hanging. Feels fantastic.
I like this. i am 53 years old, 205 pounds, 6' 2" and relatively fit. I can knock off 20 pull ups in a row, but im going to start hanging as long as I can and improve over time. I do want to also mention the reference to how we used to hang from tree's has been debunked with there being absolutely NO direct connection between modern day humans and Primates. THe data is out there, but not mainstream of course.
I haven't done any hanging since I tried it on a back injury that wasn't fully healed and threw it out. Bad situation. I was young. But I was talking to my friend Hua today about needing more grip/shoulder strength, confidence, and less lumbar issues for sport climbing.. and he brought up hanging again. This video convinced me to give it another go!! Starting with 5 seconds, 10, 20. Thank you
I'm a big fan of the farmer strength/real world strength approach - your natural ability as a human animal - but I've never considered simply hanging before. I guess I always figured it could put undue stress on the shoulders 🤔. Really really thanks loads for the education, yet again 😉, in this vid my man 👍👍👍. I shall incorporate it from this point on! 😁 Have a good BH brother. 😎
I recently started to practice just hanging to prepare myself for pull ups. I can do decent amount of push ups or squats, or other things even with weights added, but hanging is really hard for me, I can do that for maybe 10-15, sometimes max 20 seconds, not to even mention doing a one pull up. So I have much respect for everyone that can not even do a pull up, but just to hang. It is so much harder than it looks.
You always come through with the knowledge man! I do 6 sets of pull ups and 3 sets of hanging leg raises everyday since the pandemic started. Thank God for doorway pull up bars! Gotta get outside and climb in nature soon.
For me, once I understood that mental health is directly affected by physical health, going to the gym went from a CHORE to a JOY. If I neglect or abuse my body, I will suffer from INTENSE bouts of anxiety, depression, sadness, and insecurity. If you want to feel good, mentally, you have to take care of your body.
Kirsch recommends hanging even with impingement pain. Says you're not going to damage tissues doing it. I followed this advice. The initial pain, in may case, often disappeared or greatly abated after a first 30 second hang. After about three to four months I had either little or no pain at all on the first hang. (This was combined with shoulder stability work.)
Hanging is also great for spinal alignment. I was having problems with that for a while after starting a new job and I started hanging at the local elementary school playground around the corner from my house. I also added hanging upside down from the knees and letting my arms dangle. It's a great addition to exercise schedule.
I started doing deadhangs as long as I could just twice a week about 4 weeks ago and even that little bit has helped a great deal. Shoulder pain reduced alot.
I once intuitively and only tendentiously did the same thing on my pull-up bar. I also started the slow negative movements intuitively. So everything without prior knowledge and by feeling. What I want to say: Trust your intuition and listen to your body. The crucial question: How do you listen to your body? There is no recipe for that... Good evolution to y'all! 💫 P.S.: Great video!
Amazing timing. I just got a new pull-up bar today and was going to install it tomorrow but after watching this video I'm off to install it now and do some hangs. 👍
Thanks dude! Dead hangs are amazing. Since my wrist injury I've not been able to lift weights above 3-4 kg. This has resulted in problems in other parts of the body such as the left shoulder, neck and back. When I returned to excercising after getting myocarditis by the corona-shot this got so bad that whenever I lifted, stretched of excercised any part of my upper body I would get these "flare ups" which lasted for a week and were extremely painful. More excericse wouldn't make it better, but on the contrary make it worse. However, doing just dead hangs for a couple of months have not only stopped these "flare ups" but actually reversed the whole degeneration of my body. I can finally lift and excercise again! Freaking amazing!
I read somewhere about a year ago about the benefits of hanging, I have a lot of back problems because of my work and I started hanging about 5min a day for half a year now and it feels great, I noticed exactly what you have been talking about, I can feel my spine getting stretched and everything getting into right position, feels specially good in the morning just after I wake up.
I had rotator cuff problems for years and underwent physiotherapy on many occasions. I saw Bob and Brad on UA-cam who initially thought the claim of hanging was the # 1 exercise to heal rotator cuffs but changed their minds and encouraged it. It works like a charm.
Just a GREAT helpful, inspiring video. So much fun, and beneficial. Thanks!! Couldn’t hang for 3 seconds - now I’m up to 1.2 minutes (Increasing 5 seconds a day). As well, the squatting recommendation just as helpful!!!
I enjoying hanging after Squat and Deadlift days. It feels nice on my spine to completely relax it after stressing it with weights. I also like to hang upside down on the bar with my knees 'grabbing' the bar. That leads nicely to doing handstand holds with the bar to stabilize my position.
I've been looking to change my fitness routine really to support aging. I've added much more flexibility. This channel has really helped me change my thinking. I'm doing much more work than I've done in a long time, but yeah 15-20 minute unconventional work outs fit all over the place. I've stopped yard work to play a moving style tug of war with my pit-bull, or just do some horse-stance/bw squat training. I've lost weight and I feel a different kind of strength.
I'm 32 and have radically changed my fitness routines last 2 years or so, makes me wish I had started this stuff ten years ago. But back then I was only concerned with how much weight I could squat/bench/deadlift. I'm leaner now, still look pumped up and strong, but wayyy more mobile. If I cared enough to test my one rep maxes I feel like I would probably be really close to my all time bests.
TOTALLY SOLD ON THIS! 65yo and always did primal types of workouts in the Army but now 65 I have MS but still in good shape and I have lost "structure" in the slumping that happens with age when you do not pay attention. Not a nose2toes guy yet but now I am thinking i will bever be with this ANCIENT truth you mentioned, "Forgotten" ways we use to move naturally,, hanging. It's a no brainer and starting this TODAY in the gym, and when the soldiers ask the old guy WHAT are you doing, I'll certainly tell them something that ALL SOLDIERS need, I marched with 60-90 pounds on my back regularly and that takes a toll- maybe I can save a few bucks some future pain! THNK YOU bioner!
Man there are so many „do this every day“ videos out there. My day has only 24 hours. I need to start combining these things - read a book while running, stretching under the cold shower and hanging during 8 hours of sleep.
My wife and I try to.have vigorous sex or wrestling once a day along with some stretches. It's at least one plan we can stick to!
Ever heard of audiobooks?
Lol.
Omg yes. Do it
you should be sleeping hanging upside down like a vampire anyways if you wanna get a full rem cycle
I wish my ceiling was just monkey bars and I could just swing to each part of my house
Me too, 100%!
When I was like 6 or something I wanted monkey bars in the ceiling of bedroom but my mom said no lmao… I still want monkey bars badly
@Renovatio Biggest problem for me is having enough money to own a house in England so I can do whatever I want with it. House prices here are insane.
Just use a heavy srew holding a human
This can be arranged
Of all of the "Do this everyday!" fitness things I've tried, this is the only one I will 100% stick to for as long as I'm physically able. When I first saw this video, I was in so much back pain that I would come home from work and immediately lie down, because I genuinely could not sit any longer without excruciating pain (I'm a former Amazon driver) I bought a pull up bar after seeing this video, and after two weeks, I have no more pain. At all. I've been keeping up with it for like 4 months now I think. I honestly cry when I think about it sometimes. I'm only 27, I thought that it was just going to keep getting worse. Thank you, thank you, thank you. I tell everyone to do it. Everytime my girlfriend complains about her back, I just look at her, and she goes, "I know, I know. Why aren't I dangling"
same thing here! it's better but not gone yet. hopefully I will get rid of the pain/stiffness soon too :D
@@Mr.Meesters I'm rooting for you!!!!
@@figgusriggs6462 thank you! ;)
driver of 20 years here, keep a good eye on your back. Driver back is bad, my cocyx is compressed and it sucks. I have no good advice other than leave the profession if it starts. Other drivers I know who have similar or more time also have lower back problems.
It sure help decompress the spinal cord. Another machine you want to get is "roman chair". Use it to strengthen back muscle and the reverse the exercise for abs muscle. Make sure not to over do at the beginning.
I damaged my rotator cuff around 5 years ago in a scuffle . Never went to the doctor . No money for treatment . Rotater cuff has been popping and crunching ever since.
I’ve been doing the hanging for 25-30 secs. Rest for 45 seconds. Repeat 3-4 times every two days.
Less popping, less crunching , less pain.
Improved posture , and heightened muscle definition .
I stand by this. Good luck people!
I have a similar problem with right shoulder. Did you active or passive hanging? Congrats for the recovery
@@ggadams639 i found a pull
Up bar at the Park. Im 6’3” so i found the tallest one I could. I hand with arms are straight vertical thumbs under bar, fingers over. Set a timer for 35 seconds. Hang . Rest 30 seconds. Repeat 5 sets .
Every two days
@@ggadams639 and thank you
I strained the middle part of my arm doing Dumbbell bench presses and I couldnt do dumbbells curls any longer since when I would try to lift the DB for a full ROM I would feel excruciating pain. I tried letting it heal for 2 months but nothing was happening. I then started doing these hangs every other day like you have and now I am feeling much better after about 3 weeks. Not totally 100% healed up but I am getting there thanks to doing this exercise. Going to very likely stick with it as well since it has many benefits.
Had a similar thing happen to me and developing my handstand has also really helped, I think. I do however make sure my shoulders are thoroughly warmed up before doing hanging/pull-ups or handstands :)
I’ve dealt with extreme muscle tension/tightness in my back for 10 years. I’ve tried everything to relieve it. Foam rolling, rolling on a lacrosse ball, stretching, I have numerous massagers, etc…. And these have only helped temporarily if at all. I came across a video last week about the benefits of hanging. I am on day four now. By day 2, the majority of tension was GONE and as of now it hasn’t come back like it had with the other things I tried. My thoracic spine moves fluidly now. I’m just blown away and almost speechless. The better half of 10 years dealing with this to no luck of relief until now. If anyone reading this has any back issues, I urge you to get on a bar and hang. This is an absolute godsend. Something so simple….
hows it going so far
Still working?
I’ve been overcoming with improving mobility and working in end ranges and training with lower frequencies but find odd mid back pain that comes back here and there. Thought about adding hangs seems like the most logical choice to fix posture and stay aligned.
"We're rediscovering basic skills we should never have lost in the first place." This applies to so many areas which could enrich our lives.
Humans are not apes any more. Humans have evolved to walk upright - the other primates have not. Suggesting we should still be swinging from trees is junk science. Hanging will just stretch muscles, ligaments and tendons and leave your joints vulnerable to injury.
people used to have ''hanging'' as a part of their daily rutine?
@@Stephen7764. jea, it was performed with a rope around their neck, lul
Watch 2001: A Space Odyssey
@@Stephen7764. No but they climbed a lot
The dead hang has helped me with my lumbar disc issues, not to mention improved my grip strength (which helped my pull-up count), made my shoulders healthier with better mobility, & just feels great to do once or twice a day. Great video on a very overlooked exercise. 💪
Same experience, from shooting pain with every left step to running several kilometers through the traction from hanging 😁✌️
Used to swim 3300 to 5000m a day until I had a cycling accident that messed up my shoulders. Thanks to hanging. Both my shoulder mobility and lat soreness improved
Dude I feel like I see you everywhere. I was even surprised to see you on a keyboard video.
@@eriknielsen2899 Not surprised you saw me on a keyboard video as I got into that hobby last year since I’m on my computer so much (and I’m admittedly a big tech nerd) so it just naturally happened. Became friends with many of the keyboard channels, & a couple are even clients of mine now. I’m also in some car videos as collecting & racing cars are a huge part of my life too. 👍
Not this guy again GTFO 🙄
Presenting and production continues to progress. Fantastic brother!
Thank you, Daniel! Means a lot coming from yourself!
You 2 guys are my fitness+ more, modern bibles..
I wait your videos and try to follow this experience based tactics to apply to my every day life.
I thank you so very much guys!!
@@TheBioneer We'd love a collab from you two! Definitely my top 2 Fitness sources!
Hi Bioneer , great video . Do you think it can help with mid back , right side of spine between spine and scapula bone spurs on thoracic ?
@@rusochileno639 they did a podcast together on fitnessfaqs channel, just came here from that one! its definitely worth a listen
One of my goals was to be able to do a legit pull-up (no kipping/from a dead hang). For a while I could only pull about 1/3 to 1/2 of the way up, so I would just hang and see how long I can hold it as a way to not be discouraged. Then I started flexing my back. Then I can pull closer. Then next thing you know, from a dead hang, I can pull up chin over the bar with ease. Its a good way to build up to pull ups definitely.
another hack for you: every other day, instead of pulling up, step onto something that levels your height with the bar so you can just grab it right away and be in the end position then let go with your legs of whatever your standing on and just let yourself down slowly. our muscles are around 30% stronger on the eccentric movements so you should be able to do more of these let-downs then doing full pullups. you could also do pull ups to the max and when you're done, do the eccentric movement only. it's a natural and efficient way to maximize muscle growth and therefore in the same time also gets you a better posture.
I’m currently where you started! And I have a pull up bar that I just swing lol I will definitely try your method!!!
I was impinged bad..couldn't raise my arm above my nipples...I was homeless and sleeping curled up caused it...I met a former Olympic gymnast who showed me great stretches to loosen the shoulders...it healed me...
Ability to hang was the measure of healing in my mind...I can hang now..I am doing 3 1 minute hangs on gym days...
Hanging is a fantastic will power exercise...set a time and hang till it's reached...it's a tough thing. The fore arm burn will test the resolve...I love it...
This is a great exercise especially as you get older. Any amount of time will do, it depends on what you want out of it. I had a stiff shoulder and instead of going for physio, I just started hanging from a chin up bar we have on our deck. I can't even remember when the shoulder pain went away, I just noticed one day it wasn't a problem. I incorporated this simple exercise as a micro habit by tacking it on to an existing habit - making coffee. The coffee machine needs a minute to warm up to steam the milk, so while I'm waiting I hang from the bar for 30 seconds. I concentrate on relaxing my back and shoulder muscles and can definitely feel the spine stretching - sometimes I get a nice satisfying pop. If I'm feeling energetic I finish the 30 seconds with one chin up. But I don't stress about it, I'm not doing body building or any kind of training, just an old guy wanting to keep my mobility. I've got some good callouses on my hands now, it's been a habit for a couple of years now. 👍
Ha! That coffee tip is golden. I'm using an espresso pan myself so I can most likely get that 7 minutes done during that time. It's just that my arms can't handle it in such a compressed amount of time, but I'll be happy to get my minute or two, maybe even two sets of those. Thanks!
Old guy here. Micro habit, why had I not heard this? As good advice as the video gives. Thanks.
Ses you at the age of 70 doing the same exercises.
@@johnluiten3686 you should check out BJ Fogg's Tiny Habits here on UA-cam or on his website.
@@Josh_728 hmmmm, so what you're saying is that we need pullup bars over every urinal 🤔
Started doing a 20-30 second hang every half hour throughout my day and within a week a lot of weird clicking in my shoulders was gone, as well as my back feeling much better
This comment is giving me hope, thanks. My shoulders have been clicking and grinding for about a month, even now as I'm writing, they keep clicking. Hope my shoulders will follow your example.
@@andreashort310 You should do pull ups as well
Does your height increase?
Every half hour? You work from home?
You've probably just stretched ligaments and tendons, and when you need them to keep your arms attached to your body they'll be useless.
As an active triathlete in my 60's I incorporate dead hanging w/leg lifts to relieve shoulder impingement from swim training and to loosen up tight hip flexors from bike training. It has helped keep me competitive and injury free for years and hopefully for many more!
your'e an inspiration!
Hi there how many minutes a day? How many times per week is good for you?
@@sakurachristineito6428 i need this too
I've had impingement shoulders / bone deformity of the acromion and had shoulder pain all my life and was told I needed surgery to get the acromion shaved. Not long after that I herniated my l4/l5 disc and tried hanging as a means to help heal the disc. Well it's been a year and my back is still fucked. But miraculously it's reshaped the acromiom and opened that subacromial space as mentioned in this video.
I'm 57 - ex-Para, still work out 4-6 days a week, saw on my feed this video and thought - "load of b*ll*cks but will have a butcher's! "
SO GLAD I DID, not much impresses me but your understanding of anatomy, physiology and the practical application of workable modalities that are super easy to apply to my daily life, caught my attention. Will start after this video from my pull up bar, thanks for sharing your profound knowledge, and please keep posting- PURE GOLD- for the record I have practiced the Wim Hof Method for past 6 years, can do 62 military press ups WITH BREATH HOLD and PB of 35 pull ups full range - close grip, 28 wide pull ups, BUT know your tips here will do nothing but help me grow- thanks again mate.
i hope i can be in half as good shape as that when i'm 57, keep it up man
BS. Video of you doing 35 full pull-ups or it didn't happen.
I've been working out at home for about a month now. Just some weight training, push ups, squats, planks, ect. I incorporated the hang last night and I'm glad I did. It was something that I had forgotten about from gym glass at school. I woke up this morning with a 75% reduction in shoulder and back pain. I also slept alot better after doing this thank you man!
Why not 76% ???
@@dnegel9546 After two days of doing it now I'd say nearly 100%.
63% of us don't believe you
@@biblicalstorm3791 🤣
@@biblicalstorm3791 how near, 97, 98, 99?
I absolutely agree with this !! Just practicing DEAD hanging is like a mediation process and doing it have improved my mobility so much! Great video
What are you mediating?
Find it scott
@@johannesstephanusroos4969 focusing on the physicality of hanging, the discomfort over time, the effort, the breathing
Wassup burnhard 🔥
@@RDS_Armwrestling Is that mediating or meditating?
Amazing! I went from 15 seconds to 1 minute in a week. All I did was hang on the pull up bar sometimes during the day
Now add fatgripz to the bar and do the same thing for explosive strength
I watched this video and got started. It cured my elbow pain in two weeks. It’s completely gone! Now I hang everyday and switch up grips too. It really stretches me out. Thank you!!
I love that you included the shot of you doing some of these exercises on the playground equipment--I'm going to try some of this tomorrow with my kids. It's crazy to realize there are so many small opportunities to do healthy things without needing to make drastic changes to the daily routine and environment. Take a moment, look around, and find something healthy and productive to do!
dead hang just 10-15 sec, twice a week fixed spine stiffness. Initially, pain/soreness would last 3-4 days for some initial sessions. Now it hardly pains. Improved my shoulder blade pains too.
Great. Thanks for sharing.
That‘s very interesting. I‘m fairly fit and getting fitter but I have a lot of lumbar spine stiffness in the morning. Only fixed by raising the bed foot at the moment but maybe hanging is also an option…
thanks for info buddy
@@mikesrandomchannel it doesn't hurt to try and the best thing is it's completely free.😀
I'm 32 and I've been super inactive most of my life, and I'm starting to experience a bunch of pains I'm certain I'm too young to be having. Your squat video came up in my feed and I've been practicing that, with a lot of progress so far. I'm also gonna go ahead and snag a pull up bar and work on this as well! I appreciate your holistic and practical approach to fitness, and I really like these super simple exercises that can help me alleviate the pains I'm having. Thanks so much!
I promise illnesses and higher medical bills come with inactivity as you get older. I know too many people who haven't put health as a priority and it shows. I've just turned 60 and I have been very active practically my whole life. I've also made it a point to eat somewhat healthy most of my life; floss practically every day; the whole 9 yards.. I cannot stress how important these things are. Please believe me, healthy food and consistent exercise always, always, always is the best way to age. Years fly by.
One other thing is, I hate the idea of taking patented medicines that work to alleviate symptoms but not actually address the root cause. I always try to address the root cause naturally if possible first.
PS: Diabetes is a monster to avoid (insulin resistance too). Way, way too common.
I’m a physical therapist. For those that are under my care, unless there is some specific reason not to, I start them on a stationary, recumbent bicycle.
I tell them that the minimal goal should be > 10 Mets for > 20 minutes.
Try some jump rope also. Its one of my favs.
@@St.FighterZ thanks, I picked up a jump rope along with a pull up bar today. Wow, I suck at the jump rope! It will be cool just to make progress in coordinating my limbs to do that.
Really feels like I'm barely learning to walk
I'm 33 my body hurts all the time I also work 55 hr weeks
This man never misses, his content is on a different level.
True
yeah never misses an opportunity to take his shirt off 😬
lmao, I mean I don't blame him, he's worked hard for that physique.
Love it! I'm a lifelong athlete/martial artist, I have always seen the benefits of body weight training and the natural kinesthetic enhancement of the critically important stabilizer muscles from that kind of work...I did note the "injuries from pushups" (and I'd add bench press too) mentioned, sadly I've suffered from that off and on from rotator cuff weakness/unbalance or tendon impingement on the head of the humerus (most know this as bursitis/tendonitis of the shoulder). So, it is very nice to see some young pup who actually knows about this kind of stuff!!! Good job!!! Very impressive.
I tore my rotator cuff in 2019. Searching for what I could short of surgery, I found this technique of just hanging, so I gave it a try. Within a month I was able to do things I had not been able to do since I tore it, without pain. In another 1-2 months, I was able to lift weights that I had not been able to do since the early 1990’s. I still am amazed how this has changed my life, and I did it without surgery of any kind…
I've got shoulder tendonitis right now which has actually been great because it's forced me to adress issues with my programming, mainly a lack of stretching and cooling down post workout. I'll be adding dead hangs and active hangs to my workouts from now on to improve my shoulder mobility and strengthen my tendons to hopefully avoid any more pesky tendonitis from occurring again. Another great video, cheers Adam.
Excellent attitude to a set back! It's a great learning opportunity, always 😁
@@TheBioneer hey adam please make a video on if doing pull ups will increase my height or not I've asked for this many time in comment section
@@sunderrajan2007 not noticeably, it may fix your posture which will make you perceived as taller
Also try to figure out when did your pain started and did you introduced some new exercise which is causing you pain. Mine experience was when I first introduced dips in my training my shoulders started feeling painful.
I’ve been having a nagging shoulder issue and just tried some dead hanging, I started feeling better almost instantly! Thanks for bringing this up man, God bless you!
The dead hang is very underrated it provides both core and spine stability plus fixes the posture
Wow didn’t know this 👌
Even grip strength
Shoulder stability too
Do you just hang freely because when I do that it makes my lower back feel weird
You need tense enough lats and abs to maintain good posture. I don't think stretching fixes it
I love these type of videos from you cause I always find myself doing movements like this but In the moment I'm not even thinking of the potential benefits, I'm just doin it cause its fun & so now Im def incorporating more of these into the routine lol solid vid!
I know, I like lifts for weight to push some muscles, but I love doing things in a natural way.
love the channel am a firefighter
It's you!
Thanks man!! Yeah the hang and especially, the swing are really fun ways to train!
like to do chin ups, and while at the top, stay up and do leg lifts.
Is that a valid variation?
Would it have the same benefits?
Different benefits? Does this have a name?
I suffer mild kyphosis and I was recommended pull-ups and dead hangs for spinal flexibility. No joke this works. I love how this was explained
Fixed my slightly arched back doing this just a couple of mins a day. I didn't even notice that my posture improved until a family member complimented me. The decompression of spine feels good too.
For how long were you doing it when your family member noticed the improvement in your posture? I‘m asking because i habe a similar issue
Hanging is great! I use it for stretching, warmup, grip training, back training, and more!
Actually started doing the static sitting squat daily, really eased up my lower back a lot, thanks mate 👍
@@b.alix3 just look up the benefits of squats/bioneer it should pop up mate 👍
My rock climbing and gymnastic training have me hanging at least an hour a week. At 65 I have perfect shoulder health, better in fact than my rock climbing friends 40 years younger!
foolish youth can't hang with the veteran guy
Best thing i ever did for my generally fitness was to start indoor climbing. Calories, movement, thought, fun. It's the full package!
Climbing with a rope or bouldering?
Fantastic reminder. When we were kids my siblings and I used to hang and swing from a tree branch at the back of the garden. It was the perfect height, by the time my youngest sibling was a teenager it broke off from years of wear and tear! Loved that tree ❤️
Figured this out some years ago and added a daily hang to my routine. What a goldmine for back, shoulder and arm health.
Hanging helped me get rid of shoulder and lower back pain. I started easy using a door bar, 15 seconds at a time. Quickly reach 30 seconds, then a minute and so on. Thank you for creating great content.
I literally started doing dead hangs on the door frame yesterday when I watched Dane’s (Garage Strength) 2 days prior, glad to know the benefits Adam. Feeling more mobile and little better circulation while just doing 10secs for 5 sets in the morning.
Hanging works miracles for sore shoulders. I have had impingement for over a year from riding mountain bikes and pain in my left arm from it and after you mentioned it in your E-book I had to try it out. After one two minute session of hanging I gained some relief. Definitely making it a part of my daily routine.
Did 22 pullups daily from age 16 to 58 and then got a hernia operation. The hernia was not due to the pullups but kicky sex one evening. Had to refrain from doing pullups for almost 18 months and struggle now at 73 to even get 2 out. Getting back to the stretching on my indoor parallel bar.
Great info! I recently began incorporating this. I was remembering that throughout adolescent and teen years I climbing everything...trees, rocks, houses...anything I could. I was described as "freakishly strong" by everyone despite the fact that I am little with a small frame. I realized this was likely due to fascia being stretched while simultaneously being strengthened. Then your video pops up. Thanks!
I used to always be limited by my very weak grip. Now that i've been hanging daily troughout the day my grip has become so much stronger.
Cool
Same here. When I first started I was absolutely limited by hands and grip strength. After getting past a minute I‘ve noticed much improved grip strength.
A good compliment to this exercise is the static dip. That is you use a dip station statically, from the starting position, without doing any dips. This also has an active and passive variant.
I decided to fix periformis after years of worsening pain and a desire to stop taking pain medication. My daily hanging routine has fixed my bulging disk and strengthened my core. I am pain-free after 30 years of suffering. I am now striving to be the sexy grandpa with the body I always wanted because of the new strength I gain from my long hangs. Hanging rocks.
( Thanks for the guidance. )
I've bin hanging from my ladder for a couple months.
I had chronic neck and shoulder pain, a bump on my neck and migraines.
from day one one doing this is bin incredible. not a single headache I couldn't fix with more hanging. posture is way better,
shoulder pain is way better.
and I'm late 50s
I've been using the dead hang for years. Nothing decompresses the spine the same way, and it preps passive muscles for stability in performing pull ups. It's a good warm up
This is an exercise I’ve been doing since first seeing it performed by Sensei Harunaka Hoshino, in a Ninja magazine, back in roughly 1984 or 85.
Was eating breakfast, watching this new video. Challenge time? Yessir!!! Dropped everything I was doing to pull off my shirt while hanging from my pull-up bar. Thank you Bioneer!
OK, I'm convinced. I dusted off my pull-up bar, put it back in the door frame and hung it up. 50 seconds for the laughable beginning. I will definitely try this in the long term. great video!
You get longer arms and can therefore reach objects in higher positions, very practical
I hang on a bar for a while every day at the gym and I've never seen anyone else do it. I just started doing it because it felt good in my upper body and I guessed it had some benefits like grip strength. Nice to know I can just keep doing it :)
This is huge. I have been having some shoulder pain during pullups and general pull movements. Have been incorporating dead hangs and it has helped a ton.
Great content! I’m 40 now, used to do martial arts as a kid and always stretched into my early 30’s. Unfortunately I kept lifting weights without stretching and now I have so much pain and limited mobility compared to my younger days. Good thing is I have a pull-up bar at my place and I’ll definitely be doing some daily hangs
How's that going for you?
I’ve dislocated my shoulder when I was 6-7 years old. I’m now 28 and go to gym 6x a week. 5’9 147 lbs. i will test this to see if it fixes my left shoulder clicks and see if it helps improve my chin ups (10) total. Just starting to switch from weights to calisthenics.
Will follow back in 3-4 weeks. Starting tomorrow. Also will have before/after pictures
Waiting for update
Yea please update here!
Updates during first 7 days/week: I decided to do 5min total time for week 1. Increase to 10 week 2.
Day 1: 30-45 sec of hanging. Had to do multiple sets in order to obtain 5 minutes total.
CONS: You don’t realize how much strength, especially grip, it takes to for this exercise. 10-20 min to complete 5 min hang-time. Day 1/2 - my forearms were completely annihilated. The very first thing to give out is the grip itself, hanging by just fingers immediately creates burning through the forearms. Day 1: also incorporated pulls ups as before doing this. Day 2: pull ups were completed after. (Both days did NOT hit my max of 10, but 8)
Day 3-7: 45-1min per interval BUT I started stretching chest, arms, back first. (I wanted to feel the warmth, which I’ll get into)
PROS: I don’t know exactly how to describe the feeling…the “pressure” on my back was being released while my forearms and hand grip was on fire, was the best worst feeling ever. It’s almost a feeling you have to experience. I immediately felt this enormous amount of tension being released from my back (almost a wave of warmth) that dissipated from my spine outward. The longer I was able to hang, the better I felt my back stretch by gravity.
Day 5-7: not much improvement on my pull ups. I was able to hit my max(10) still. Unable to improve due to grip. I know this needs more time and I’m excited to see the results. Going back to weight lifting I did notice my grip was tighter around dumbbells and cable flys.
I chose to do a slower approach since I know I don’t work these “hidden” muscle groups as much as the larger ones. I don’t want to rush something that I know will take time to build strength in nor do I want an injury. I would highly suggest just going to failure for a few reps(3?) then taking a break. Day 2/3 was agony with my forearms and I felt that hindered my performance overall.
I do have clicking on my L shoulder still. I didn’t expect this to be an immediate fix or a magical cure. I just hope to see improvement overtime.
@@shawnhillis5829 very interesting man, thank you. Glad you’re being wise, easing into it (sounds pretty aggressive to me, but u already lift, etc). Hope to hear more in coming weeks. 👍
I’ve been doing this for a few months now and my grip has improved and I feel so much more functional. I’m up to 2 mins hang time. My goal is 3 minutes.
I had severe lower back pain. Regular stretching and hanging helped a lot. But you must relax your back to allow it to stretch. It also helps to support your legs by your heels for extra stretch. Walking and hiking is also good for the back.
I spend 5 minutes dead hanging (including rest) every day and my grip endurance has almost doubled in only 2 weeks.
Also builds veiny forearms in case you like vascularity
Good to know, I'm always on the lookout for ways to improve vascularity. cheers
5 minutes? Straight 5 minutes? That's...amazing.
@@mortemoccasus2412 including rest
@@Shorjok focus on the pump my brotha
@@mortemoccasus2412 5 min with rest. Similar to doing calisthenics max effort for 5 min. Do as much as you can, rest 5-10 seconds, and then get back at it. It's a great way to improve on anything. But it takes a bit of recovery if doing pull ups and dips.
I remember having such a bad right shoulder pain from doing some heavy dips, and noticed that they would immediately go away when I do pullups. I didn't really didn't know what shoulder impingement was but I did more pullups while slowing down on my dips and got better in a few weeks. Thanks for this video, will be doing a lot more of this. Greetings from the tiny Pacific islands of Palau!
I saw this thumbnail a few months ago and haven't watched the video it until now. This vid covers all of the benefits for the upper body. But since i've seen the thumbnail i've been doing relaxed dead hangs while focusing on completely relaxing my hips and lower back, letting the weight of my legs stretch that area out. It sometimes hurts a little bit but it stretches the lower spine in ways I haven't been able to do before.
Instructions unclear. Now I have rope burns on my neck.
I was so good on the monkey bars when I was a kid. It’s pretty crazy how far you can fall down in terms of mobility and strength.
You're right though, kids are amazing at these exercises. My 4 year old daughter accomplished the 100 second challenge (simply hanging from a bar) on her first attempt, and actually made it to 121 seconds. I made it to 40.
Was it a rotating bar?
@@Smoshylife no
My back pain problems have greatly reduced since returning to weight lifting, despite having been warned that my body wouldn't be up to it. Back chain strength exercises, like deadlifts, active hanging and pullups, beat stretching for increasing mobility.
weight training and deadlifts are the best way to prevent back pain, I don't know why people would think they bad for your back, exactly the opposite.
@@holliswilliams8426 just since if you screw it up you can seriously destroy your back - source I did that
Doctors do not have your best interests in mind
@@deadtreebark It was physiotherapists rather than GPs who discouraged me from going back to lifting weights. My GP was very supportive when I told her I was doing it. My advice to people is to take any professional advice discouraging ny form of exercise with a grain of salt. I've had supraspinatus tendonitiis and have two damaged discs in my neck. The only lifting I really need to be careful with is any kind of overhead press. The back and neck pain I get intermittently has been less frequent since going back to lifting. Getting your rear chain muscles more active and moving your body in its full range of motion are likely to be good for managing back pain IMHO.
(BTW: GP = general practitioner, usually called family doctor in some countries)
hanging has definitely helped with my grip strength and it came in very handy one day when I was stepping off some scaffolding on to a ladder. the ladder wasn't clipped on and shot straight off the tube it was rested against. I was fully committed to the movement and holding some materials in my left hand. as I began to fall I instinctively reached up & out with my free hand and by good fortune my palm connected with some tube and i grabbed it with everything i had. my grip held tight and i was able to bring the swinging motion under control. the ladder hit the deck and i was able to adjust the swing so i could drop down to the pavement and effect a half decent landing without dropping what was being held. First bit scared the shit outta me; second bit was styled out.. shame no one was around to see it 🙄🤷🏻♂️
My Korean neighbor did this . I started 5 years ago. Best advice ever.
I’m glad I came across this because when I do my hanging knee raises I’ve noticed how good it feels to hang, almost like a shot of youth in these old bones. Definitely going to include hang time in my daily routine. Thanks!
funny thing is I found that doing some hanging knee raise has helped my shoulders feel better over night. definitely something im going to incorporate more in my training.
I appreciate how you don't overact bad posture. When other channels do that, it makes it impossible to tell _what_ problem they're actually referring to, which fixes _will work_ and which ones _won't._
I've been looking for a nice low-impact rehabilitative workout, after injuring my chest doing push-ups and having a slew of seizures that left me bedridden for nine months. 'Just' squatting and hanging seems way more approachable than the various JaxBlade workouts I've tried -- I need to reintroduce myself to the basics, and have gratitude for that.
Man, we need playgrounds for adults that aren't euphemisms.
The active hang will help strengthen your serratus.
Bouldering or climbing gyms are that
I am so glad I found this video and started hanging. At first, I could manage about 30 seconds and I found my hands hurt like hell. After a few weeks, I am up to about 100 seconds and no hand pain. I went from 30 seconds to 60 seconds; a pretty big jump, but not unmanageable. Then I started making smaller increments of 10 seconds until 100 seconds. I am now looking to make a monkey bar setup so I can add to the routine (currently I am hanging from a 3' section of black iron pipe attached to my basement ceiling). When I use liquid chalk, I can add more time to my hangs.
I found a few more hanging videos and I have a question for The Bioneer. If you're not into records or anything like that, please disregard. :) When I was looking at other videos, I had no idea that the records for hanging would be "so short" e.g., two-arm hang is around 16 minutes and one-arm hang is about 3 minutes. When I say "so short", I don't mean "hey, I could do that easily", but the times don't seem long. Can I ask if you have timed yourself and what your PBs are?
Thanks again for introducing me to this amazing exercise!
As a chiropractor I recommend hanging as a counter activity to relieve low back pain in certain situations. In many cases it works well just before shaving in the morning or doing your teeth, when we usually are folding forward in front of the mirror, aggravating stiff back pain.
Had an old injury herniated T2/T3 disc done around age 30. Now 40 and realised benefits of deadhangs and they are literally the best thing for back, life changing
Best thing of hanging for 100 seconds for 5 days of week (3-2 split) for 3 months gave be bigger forearms,not massive growth but,significant.
Also,great for back if you lead a sedentary lifestyle.
But hanging everyday with barbell workout did hurt the calluses so rest has to be given.
So 100 secs once a day 5x per week?
@@ahmoseh3718 AFTER the workout,yes.
Also i would recommend wrapping your thumb over index finger as it helps A LOT to stay hanging by preventing your fingers from slipping.
Some days you won't be able to make it 100 seconds so i would do multiple sets till failure,say 2 to 3 sets of like 50 seconds give or take depending how bad grip got at the end.
Also,do shake your arms after hanging as there wont be any blood in your forearms after gripping that hard for that long.
@@richmondshelby2467 Great advice thanks.
I started doing dead hangs when I was training up to doing my first pull-up a little over a year ago, now dead hangs are still a stable part of my workout and they're doing wonders!
People think that, because they give a lot of pump.
I'd say you'd get more out of more pull ups: negatives, partials, etc.
@@MrCmon113 I do pull ups, dead hangs are a great addition to your workout.
Dead hangs if done with active bicep tricep shoulder lat engagement. If the shoulders are pulled down into the ribcage are a good way to isometrically strengthening the first initial part of a pull up because many people i see cant figure out on how to hang right they instead hang loose on the ligaments joint capsules of the elbows shoulders
As someone who has just become a dad only two months ago, this is something I definitely need to incorporate into my day. The amount of bending over attending to my little girl is astounding, and I think this will definitely alleviate my stiffness and soreness in my spine.
I'm going to save this video and update in a month's time with the progress.
Thank you for the tips!
I hope you kept up with it. Would love to hear some progress if you did.
@@DawsonBlasciak122 Hey mate, I actually set an alarm for myself at the 1 month mark, to update this post. Unfortunately I was flat out with work at the time 😂
So every morning, I've been conducting hanging exercises until failure, for three sets (Along with other various exercises, like leg raises, dips etc)
I started out at being able to dead hang for roughly 40 seconds (Pretty rough benchmark, but I am finally getting back into a workout routine after my little one was born).
Set 1 would be roughly 40 seconds,
Set 2 would be roughly 34 seconds
Set 3 would be roughly 30 seconds
After one month of the exercises above, I've achieved the following:
Set 1 is now at 63 seconds
Set 2 is now 57 seconds
Set 3 is now 51 seconds
My grip has increased dramatically, and this in turn has drastically improved my mountain biking durability. After about 10 years of line handling at sea, my hands and forearms are really stiff, and fatigue quite quickly. This has definitely helped bring that overall endurance level up.
Additionally, my back is less sore, by allowing all my weight to stretch my body out, which has been brilliant.
I'll set a reminder to update at the two month mark!
@@aturn124 That is great! cant wait to hear from you soon!
@@aturn124 It's been a year now, update?
I’ve had several shoulder surgeries. I am 62years old and get all kinds of binds, kinks, grinds, etc in my shoulders and back. I started hanging and it really t
Has taken away those issues. I used to. Be able to do pull ups easily but not exercising for 30 years and weighing 280 I can’t do one but I think in time that will change. Weight declining really helps.
doing this every day caused me serious bicep issues, over a year later i have to be very careful when doing pullups.
I had a prolapsed disc years back and every now and then my lower back just seizes up, hanging on my pull up bar a few times a day really helps. You can feel the decompression, amazing feeling, such relief. My back will never be perfect but this certainly makes me feel a lot more normal.
If you back problems, I recommend just barely supporting yourself lightly by the feet. He briefly mentioned this for beginners, but I think it also just puts your lower back in a better place
@@pamplantsmn5879 Yes, a great tip & something I also try to do, just on the tips of my toes 💪
Love it, absolutely obsessed with ring training currently and spending so much time hanging has improved my posture massively
I recently did a hanging challenge that I liked, and thought you might like to do too. While hanging, tie your shoes without touching the ground or otherwise breaking your hang. A more advanced version of this challenge is to lace your shoe’s laces while hanging, and then tie your shoes without breaking your hang. I lace up and then tie my hockey skates whilst hanging. Feels fantastic.
Will try this one. I perform surgeries on grapes while hanging.
That's a nice way for beginners to get started on hanging for sure!
Um... I need to use two hands to tie my shoes even without hanging. 🤔
We all have our strengths and weaknesses. I still need to use two hands to tie my shoes while doing handstands.
I like this. i am 53 years old, 205 pounds, 6' 2" and relatively fit. I can knock off 20 pull ups in a row, but im going to start hanging as long as I can and improve over time. I do want to also mention the reference to how we used to hang from tree's has been debunked with there being absolutely NO direct connection between modern day humans and Primates. THe data is out there, but not mainstream of course.
I haven't done any hanging since I tried it on a back injury that wasn't fully healed and threw it out. Bad situation. I was young. But I was talking to my friend Hua today about needing more grip/shoulder strength, confidence, and less lumbar issues for sport climbing.. and he brought up hanging again. This video convinced me to give it another go!! Starting with 5 seconds, 10, 20. Thank you
I'm a big fan of the farmer strength/real world strength approach - your natural ability as a human animal - but I've never considered simply hanging before. I guess I always figured it could put undue stress on the shoulders 🤔. Really really thanks loads for the education, yet again 😉, in this vid my man 👍👍👍. I shall incorporate it from this point on! 😁 Have a good BH brother. 😎
I recently started to practice just hanging to prepare myself for pull ups. I can do decent amount of push ups or squats, or other things even with weights added, but hanging is really hard for me, I can do that for maybe 10-15, sometimes max 20 seconds, not to even mention doing a one pull up. So I have much respect for everyone that can not even do a pull up, but just to hang. It is so much harder than it looks.
yeahh, me too! I used to be able to do many pull ups in the past, but now i find it really hard to do even one
You always come through with the knowledge man! I do 6 sets of pull ups and 3 sets of hanging leg raises everyday since the pandemic started. Thank God for doorway pull up bars! Gotta get outside and climb in nature soon.
For me, once I understood that mental health is directly affected by physical health, going to the gym went from a CHORE to a JOY.
If I neglect or abuse my body, I will suffer from INTENSE bouts of anxiety, depression, sadness, and insecurity.
If you want to feel good, mentally, you have to take care of your body.
Kirsch recommends hanging even with impingement pain. Says you're not going to damage tissues doing it. I followed this advice. The initial pain, in may case, often disappeared or greatly abated after a first 30 second hang. After about three to four months I had either little or no pain at all on the first hang. (This was combined with shoulder stability work.)
Hanging is also great for spinal alignment. I was having problems with that for a while after starting a new job and I started hanging at the local elementary school playground around the corner from my house. I also added hanging upside down from the knees and letting my arms dangle. It's a great addition to exercise schedule.
"I want to be batman! My three year old daughter should not be kicking my ass at this!"
I felt that. I don't have a daughter but still.
I started doing deadhangs as long as I could just twice a week about 4 weeks ago and even that little bit has helped a great deal. Shoulder pain reduced alot.
I've been doing this from last 3 months.
It has improved my wrist pain issues , i messed it up using dumbells.
Shoulders are better , lats are better
I genuinely recommend this to anyone in a throwing sport. This helps volleyball players like myself avoid shoulder injury, very useful
I once intuitively and only tendentiously did the same thing on my pull-up bar. I also started the slow negative movements intuitively. So everything without prior knowledge and by feeling.
What I want to say:
Trust your intuition and listen to your body.
The crucial question: How do you listen to your body?
There is no recipe for that...
Good evolution to y'all! 💫
P.S.: Great video!
Amazing timing. I just got a new pull-up bar today and was going to install it tomorrow but after watching this video I'm off to install it now and do some hangs. 👍
Update?
Thanks dude! Dead hangs are amazing. Since my wrist injury I've not been able to lift weights above 3-4 kg. This has resulted in problems in other parts of the body such as the left shoulder, neck and back. When I returned to excercising after getting myocarditis by the corona-shot this got so bad that whenever I lifted, stretched of excercised any part of my upper body I would get these "flare ups" which lasted for a week and were extremely painful. More excericse wouldn't make it better, but on the contrary make it worse. However, doing just dead hangs for a couple of months have not only stopped these "flare ups" but actually reversed the whole degeneration of my body. I can finally lift and excercise again! Freaking amazing!
Can you please please update. I have wrist and neck issue similar to yours. How are you doing now and would you still recommend hanging?
I read somewhere about a year ago about the benefits of hanging, I have a lot of back problems because of my work and I started hanging about 5min a day for half a year now and it feels great, I noticed exactly what you have been talking about, I can feel my spine getting stretched and everything getting into right position, feels specially good in the morning just after I wake up.
I had rotator cuff problems for years and underwent physiotherapy on many occasions. I saw Bob and Brad on UA-cam who initially thought the claim of hanging was the # 1 exercise to heal rotator cuffs but changed their minds and encouraged it. It works like a charm.
same. Learn about it from Brad and bob. bought the books they talked about. now I can lift pain free
Just a GREAT helpful, inspiring video. So much fun, and beneficial. Thanks!! Couldn’t hang for 3 seconds - now I’m up to 1.2 minutes (Increasing 5 seconds a day). As well, the squatting recommendation just as helpful!!!
I enjoying hanging after Squat and Deadlift days. It feels nice on my spine to completely relax it after stressing it with weights. I also like to hang upside down on the bar with my knees 'grabbing' the bar. That leads nicely to doing handstand holds with the bar to stabilize my position.
I've been looking to change my fitness routine really to support aging. I've added much more flexibility. This channel has really helped me change my thinking. I'm doing much more work than I've done in a long time, but yeah 15-20 minute unconventional work outs fit all over the place. I've stopped yard work to play a moving style tug of war with my pit-bull, or just do some horse-stance/bw squat training. I've lost weight and I feel a different kind of strength.
It's a great feeling when you start activating muscles you never even knew about.
I'm 32 and have radically changed my fitness routines last 2 years or so, makes me wish I had started this stuff ten years ago. But back then I was only concerned with how much weight I could squat/bench/deadlift. I'm leaner now, still look pumped up and strong, but wayyy more mobile. If I cared enough to test my one rep maxes I feel like I would probably be really close to my all time bests.
atta boy!
TOTALLY SOLD ON THIS! 65yo and always did primal types of workouts in the Army but now 65 I have MS but still in good shape and I have lost "structure" in the slumping that happens with age when you do not pay attention. Not a nose2toes guy yet but now I am thinking i will bever be with this ANCIENT truth you mentioned, "Forgotten" ways we use to move naturally,, hanging. It's a no brainer and starting this TODAY in the gym, and when the soldiers ask the old guy WHAT are you doing, I'll certainly tell them something that ALL SOLDIERS need, I marched with 60-90 pounds on my back regularly and that takes a toll- maybe I can save a few bucks some future pain! THNK YOU bioner!
Kirsch Shoulder study said the same thing. Doing over hand hanging has done more for my shoulder arthritis than 10 years of PT.