How Hanging Transforms Your Body
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- Опубліковано 26 чер 2024
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This fitnessfaqs video covers the dead hang exercise. The benefits to the body are numerous, including shoulder flexibility, back pain relief and improved posture. Expect your grip strength to improve and your rotator cuff stability to level up too. The main two arm hanging variations include the active hang and passive hang. For people with experience, the one arm hang takes things up a notch. Expect to learn how long you should spend hanging each day to get the best results. This hanging tutorial for beginners expands on the excellent work done by Strength Side and The Bioneer on this topic.
Chapters:
0:00 How To Hang
2:28 Benefits
7:20 Duration
8:47 Variations - Спорт
Hey everyone.. How long can you hang from two arms? My record is 2 minutes before my grip gives out.
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Only 2 minutes ? I was previously disappointed by my 30-40 second max. Now, I feel better knowing I'm not far behind. Time for me to get back out there Thanks 🙂🙂
I’ve gotten just over a minute
timed it to a minute fifteen
definitely will set the goal of 2 min and a 30 s one arm hang
50s aim for 1 minute mate
@@damo5219I don't think you understand how much longer 2 minutes is
"Just hang in there" was literal.
That little cat was teaching us a valuable lesson 🐱
Hanging has helped my shoulders tremendously.
Man I really hope this works for me, I get frustrated after doing dips Deficit push-ups and lateral raises because of shoulder pain. But if indeed weird that I Don't get any rotator cuff pain after dips or Lu raises.
After a workout is nice. I just deadhang on some bars in all variations until i hear and feel decompressed.
SAME! because of hanging I have less stiffness in my thoracic spine, plus along that stiffness journey I’ve been able to hang with one arm🤙
Not mine!!!!
Looking a bit like Arnie from Total Recall at 5:58
Hanging is the one. I do 1 minute a day. It changed my life; shoulder mobility, loosened my back, improved grip greatly and strengthened my forearms.
I drink one beer a day with same results
I drink one beer a day with same results
@@KimYoungUn69 drink more
@@acolyte7107i tried end up in hospital
For years I have had shoulder pain from playing football and working out.
The pain got so bad that I couldn't do bench pressing for years without having pain.
So one day I saw a hanging video and decided I had nothing to lose.
I started hanging every day for a total of 3 minutes. So that was 30-45 seconds at a time.
After a week my shoulder felt a lot better. Within 2 weeks I had no shoulder pain.
My hanging time increased to 2 minutes a try. So I did the hangs before my workouts and after my workouts. I started doing weighted hangs and increased the weight each week.
I could have avoided years of shoulder pain and years of lack of chest development and strength, from not training bench press.
Hi, have you done active or passive hanging?
@@ondabonda6531 Yes, I have done both and am back to doing hangs right now.
Hi, have you done active or passive hanging?
@@lprafalic Yes you have
@@ondabonda6531 Yes I have
Lets hang out
I can't hang today, I'm doing stiff shoulder shit right now
😂 What about hanging in?
I remember the first time I did this after watching one of your videos where you recommended hanging... I felt my back pop and readjust and the sense of RELIEF was something I didn't know I needed. I have been hooked ever since. Thanks for the tips!
Daniel, this video, in my opinion, is one of the best ones you’ve ever done. Thank you so much for making it.
I've been watching your videos since your early days, when you were practising in your parents' living room and I am still here, watching today. Your videos have evolved SO much and so have you... 90% of my training has been influenced by your work. You're my all-time favourite Fitness UA-camr and will always be.
Sheesh… make sure you don’t spill a drop
@@chrisf0817😂 wth
5:30 that old man walk 😂
some fantastic acting all around this video 🤣
Daniel puts so much efforts into the video.
Several months ago, I destroyed the labrum in my right shoulder working out. Post-MRI, I told my Dr. that I started hanging and he told me it was an excellent idea and he does it himself. My tear is nowhere near as painful as it was initially and I'm going to attribute that (without actual proof) to the hanging I started. Great video Daniel!
I had labrum surgery last year n hanging has helped a ton building strength back up
I'm pretty sure I contribute most of my deadlift gains specifically to how much bar time I had just messing around and explosively pulling up for muscle ups when I was much lighter and much more active 8 years ago. 1 year of this will make you feeling like a new man.
Thank you so much Daniel ❤❤❤
the timing is perfect for this one, Thank you Daniel!
Before finding this video, I had been doing this on my own… And I didn’t realize it was actually a thing that fitness experts advocated! I get some of the benefits mentioned here. My upper back and neck feel a lot better after I do it. I’m a 67-year-old man with a cervical spine bone spurs and surgical scapular decompression of both shoulders. This exercise has helped a lot.
Thanks Daniel, that reminded me to put hangs back into my daily routine - its so easy to forget to do the basics when progressing to flashier moves !
This could be any one of your videos that I comment on , breaks it down keeps it simple yet open the doors to massive gains , a natural passion that is contagious 👍🏾
hanging and pullups have exploded by biceps and my shoulders even with just 30 reps per day, can't recommend them enough.
Amazing work, thanks for your wisdom
I started hanging a few weeks ago at the gym when I finally found a spot that was suitable for me there.
As a female with hands that are smaller than a man’s, the normal hang-worthy frames were too tall and the bars too big around to be able to hold onto.
I also have shoulder challenges to work around.
No rotator cuff on the right and possibly torn or also missing cuff on the left limit my ability to do most lifting actions.
After seeing your video a while back about hanging I wanted to give it a try and do now enjoy the stretch it is giving me as well as the strengthening of my grip.
Thanks for this more detailed hang video!
Any more info you could include on doing upper body strengthening with cuff deficits will be greatly appreciated. 👍👍👍
Thank you FitnessFAQ ❤
I'm hanging daily following major shoulder surgery.
It really does help.
I had frozen shoulder or impingement in the left shoulder for 3 years which was cured one day via a 4 hour soak in a hot springs.
Then less than a year later, the other shoulder started getting worse and worse until I couldn't wipe my butt because the shoulder wouldn't let me reach that far.
Hanging , with a little focused massage has cured my second shoulder problem. Its now part of my daily life. The rest of the pull-up bar routine is now an enjoyable part of my life that boosts my fitness.
I have no desire to be muscularly jacked like the guy in thus video. But its good to be able to use my arms!
Thank you so much for this! Excellent explanation
Thank you for the great information and making it so easy for anyone to incorporate into their lives and keep it fun!
Great video, i also experienced the advantages of hanging, myself! Especially the increase in grip strength is tremendous!
Daniel not only intelligent and adept at the human anatomy but incredibly handsome. Bless you man.
Helped my rotator cuff problems tremendously.
Cheers mate, you're a great help! 👍
Hanging has reduced shoulder pain and increased grip strength. I recently started reverse grip in a neutral position and chin up grip hanging. Cheers!
Content just keeps getting better and better! Thanks, Daniel!
I love hanging! Admittedly, I haven't worked on that for a bit. But when I do, it feels incredible and my pullups increase magically. How 'bout that! I don't remember what my PR is, but it's somewhere close to 2:15. Rock climbing is incredible for improving this (because let's face it, climbing is basically hanging with motion ha).
i have a pull up bar that goes over my door frame that i got from amazon for probably less than $20. i leave it by the bathroom so i can hang for a little bit before or after i use the bathroom for whatever reason. after 2 months my shoulder pain disappeared and my posture definitely improved. i’m pretty sure it’s slowed down my breathing some how too
I try to do these hangs daily or at least after upper body workouts. Love them!
Just what I need right now as a possible solution to my shoulder pain.
Thanks for a very informative video 👍🏾
Just gotta comment that I watch a lot of fitness videos on youtube and yours are among the best.
I have been having issues in my shoulder lately with overhead lifts. Can't thank you enough for this video. Hanging made a night and day difference for me. All the stiffness in the neck, the shoulder got deleted within 24 hours. THANK YOU 😊🎉
hang in there buddy it’ll get better
Used this to recover from biceps tendonitis. When I started I had to lift my injured arm above my head with my good arm. Now 6 weeks later I have full mobility and most of my overhead strength back.
Thanks for your video(s). As a radiologist passionated by calisthenics and bodybuilding, I totally approve your recommendations and your anatomical explanations.
Keep it up, you're doing a great stuff accessible to everyone! This is a real preventive medecine of movement!!!
i lived extremely sedentary since the covid. and my left shoulder has become very loose. i can even move my humerus towards front when i flex my pecs, means that the rotator cuff is so weak. lately started to do some exercises, i lay on the floor and lift some 0.5 liter water bottles, and i started to see some progression, i feel more stable when lifting my arm overhead, less crunchy sounds etc. still not even close to the right arm but getting better. my goal is to be to able to hang for at least 10 seconds now. these kinda videos really motivate me
I heard that hanging was good but I tried it numerous times and it made my right shoulder hurt. Now I've been trying the active hang after seeing an other video of yours and it doesn't hurt and I hope the pain will go away complitelly eventually. Thanks!
Can we give this guy a hand on the writing aspect of these videos. Currently on my 4th post secondary English course, and much like how technical papers need to be easy to read, this is very easy to listen to.
I started a daily regimen of hanging for five minutes in one-minute increments about three weeks ago, out of nowhere, and I feel like a transformed person. Obviously it has improved my pull-ups, but also my posture, and has (as you mentioned) been a great antidote to the culturally ubiquitous habit of sitting and staring at screens. (I'm also a concert pianist, and sit for that while reaching forward a lot, so hanging has helped there, too-as well as for the pianists' much-needed ability for the fingers to be able to support arm weight in varying amounts!)
Thank you again for all you do, and know that not all musicians out there are "precious" about their hands. I'm all about bulletproofing mine, even in my late 40s. 🥂
Your comment reminds me a bit of how Pablo Casals, especially when he left for Puerto Rico during the Spanish revolution, played tennis every week for purposes of fun and especially to strengthen his grip. I needed this exercise many years ago when I studied classical guitar in Spain.
I didn't know that about him, but that's great!
Just started hanging last week. As a 50yo female swimmer, I have a hypermobile shoulder. I've also had 3 shoulder surgeries. This has been helping.
This video was amazing!
This video is really informative, well written and holistic in its approach.
High Quality as usual
enjoy your spinal disc issues
I have chronic enough back pain while sleeping and lying down. I tried many stretching and yoga routines for it but the only thing that has seemed to help is hanging.
Sadly my grip strength has still not improved much despite doing it for months now. I can do a minute at a time if I push myself. The skin on my hands gets incredibly sore.
GREAT video - awesome, awesome, awesome - thank you
I remember 5-6 years ago I had an impingement in my shoulder so I started hanging everyday for about a year and it got rid of my pain. I did dead and active hanging. I don’t have anymore pain and it also led me into calisthenics training and now my shoulders are much more stable and free moving.
I have got the same experience
taking the term "hanging out" to another level
Great timing. Last week I was doing some tucked front lever raises and it felt so uncomfortable especially in my right shoulder (like there is no space inside and everything is rubbing against each other). I already do some corrective exercises but I need to stop being lazy on hanging.
5 min daily, let's go.
I like climbing but I always warm up with hanging and doing one arm switches. I was doing more hanging before and my shoulders felt much better. Good reminder to bring those back, thanks!
Dead hanging has done wonders for me! I have a slipped L5 (car accident) and the first time I tried to dead hang I was in such outrageous pain that I couldn't do 5 seconds. I couldn't believe it. I'd always been active and athletic so I took this as a sign that I needed work on this. I bought yoga bands and sat in them and progressively reduced the strength of the band until I could hang on my own. Now I can do almost a full 2 minutes and my back hasn't "tweaked" or locked up since!
Note: Before I was ready, I tried a full relaxed unassisted dead hang and I passed out. I woke up on the floor with a dent in the wall from my head, so make sure you're ready before putting your feet up like he's suggesting. I have no concerns about doing that now but I've been hanging for about 2 years.
Finally, I used to pay ~$200/week to have my spine "decompressed" and this is the exact same thing except its free and you can do it as often as you want.
One more thing: If you think about it, if we descended from primates the one thing primates do that we don't is hang or swing from the arms. We did it as kids, but not as adults so it's no wonder we have back pain. Swinging or hanging from the arms is natural spinal decompression.
i used to watch your videos when i started calisthenics, now i came back after a longtime and its good to see thtat the quality is always on point. Thanks for providing such good video and tutorials
Very nice tips ❤
Hanging fixed my low back and shoulder pain
I can't hold a handstand for more than 5 secons however, in my experience it solved many of my problems. I was dealing with elbow pain doing pull ups, practicing for the handstand solved that issue. I think it also helped with my posture and with my neck pain since I tend to be sitting a lot.
handstand and the regressions also transform your body
Awesome informations , best hanging video on YT ; cheers from France
Good video, and some proper theorie! I found it very informative and will apply this asap! Thankyou
Dead hangs and pull-ups have helped my messed up collar bone.
Sleeping on my arm has messed up my collar bone. So the right side used to hurt when doing strenuous movements.
No more.
I injuried my left shoulder while trainning for muscle up. Took 4 months of physioterapy to recover (3 sets of hanging for 30 secs included). After recovery I achieved muscle up and injuried myself again, but now the right shoulder, at this time I was hanging 5-6 minutes a day and in just 10 days I was fully recovered, Also started to notice a better posture. Great video. Made hanging a daily habit!
was it passive or active hanging? My should is still feeling some pain after 2 months of physical therapy during dips. My daily life the therapy solved but dips I would love to do again without the slight pain and I think I will try hanging. Just don't know if active or passive is right for me.
@@ASassyP Passive Hang. It is counter intuitive because it will hurt. But keep hanging and the cure will come
It's awesome! I hang after every workout.
I started doing this about 3 weeks ago and my upper back feels so much better already. My bar hangs in the hallway and I hang from it almost every time I walk under it.
This channel started me on my fitness journey a few years ago. Daniel Vadinal (sp.?) continues to inspire
Yes I love it, works on me
Your channel is a gem i hope everyone will discover.
I am happey i already did many years ago😁
Believe me guys, I am 26 and genetically I couldnt get taller, but guess what, with hanging regularly, I unknowingly got taller and everyone around me was shocked and surprised of how my posture got healthier and thus gave me more height. Keep hanging
You didn’t get taller 🙄
You’re just standing more upright now because you’re core and upper back musculature is now more developed
@@CursedWheelieBin the less hunched over you are the taller you’ll be in reality. Also the spine will decompress with hanging which could potentially help in lengthening (very slightly I’d imagine*)
@@OHanzo Exactly, thats what I tried to say essentially. Thank you for clarifying potentially misunderstood points.
BS, daily gravity made you shorter
@@CursedWheelieBin that's what he inferred, don't be a pedant
Man, over the years of watching you your physique has gotten absolutely insane. Huge kudos to your work ethic and results! I am very curious though, with your lifestyle and work life, are you constantly improving strength/size or are you in a maintaining phase of life? I know as you get more advanced it is harder to put on size and strength, so I guess how do you balance life and fitness, especially if you are learning new skills or exercises?
Great video thanks
I put this into lots of my weightlifters programs to counter all the overhead work of the sport
I'm an older guy with a few injuries to cope with. I started dead hanging regularly at the end of last year. I DOES make an immediate difference when I do it, but at first the effects would fade quickly. But over time, those benefits would last longer and longer as my hanging time and frequency increased. I started off doing 10-20 seconds max per hang, now I am up to over a minute at a time. I do hangs every day now. A few months ago I could not support myself with one hand, now I can do 10-15 seconds per hand. It's not massive gains, but at my age a gain is a gain.
Thanks for this video! It's great as always. Could you please prepare some material for people who have Dupuytren contracture on the hand(s), but want to continue to train pull ups and other exercises which requires the grip strength?
Gonna give this a try, most of the time I stop working out is down to my shoulders pain and elbow pain.
I'm recovering from a couple of injuries in the shoulder and elbow. I don't know if hanging has helped me heal faster, but it definitely has helped me heal better, if that makes sense.
Excellent
Loved hanging out in with you on this one.
Just did a PB over hand dead hang. 3 minutes 3seconds. In dedication to this excellent video.
Hey Daniel ! Can you please make a video on rice bucket training and its benefits for grip strength or forearm growth
Maybe that's why i got shoulder impingement. I stopped doing pull ups because I had sore forearms and elbows. I've never had issues with my shoulders. I'm gonna start pull ups again + Hangs
reverse grip/chinup hang is amazing for thoracic stretching
I like your small sketches, well done!
I concur, 100%!
61 and just started back doing chinups after a layoff ouch. It felt good to be able to hang for 60 seconds after feeling weak earlier today. Good video; it educates and inspires. I think I’ll work it into resting squats and passive chest stretching with pullup bars.Already feeling the benefit of the hang.. 5 minutes after..
Best kind of hanging around all day there is!
I did hanging for a few weeks, but it caused me back pain, particularly when doing exercises like squats or deadlifts. I think it's good to complement it with some other core-strengthening exercises like McGill Big 3.
Dead hang help me to decompress or similar with after gym streaching. Its very relax for my body after a whole body weight training on sunday.
I do practice of hanging for last 4 years, 1 minute everyday, didn't skip a day yet! being consistent! very helpful right after waking up.
Wow. Thats impressive, what benefits have you seen?
@trinidiana I always had back issues, especially lower back and upper back pain. Maybe it's because I work in front of a computer all day due to my specialty. So, I started doing this every morning after I wake up and helps me with waking up lol feel awake. I began with 10 seconds, then increased to 20 seconds, and up to 1 minute over the year. This year, I am doing a 1.5-minute hang. Now, my pain is gone 100%, and my forearms and shoulders have gotten stronger.
Challenge accepted!
I have been plagued by shoulder pain when lifting my left arm overhead, also the tendons in my left wrist and lower arm hurt.
Let's try 30 days of daily hanging to see if this will heal🤞
Great video. Encourages me to keep at it and be more regular. I've found that right around that 30 second mark I get a sort of endorphin release in my upper arms and they relax and stretch a little farther, and between 45-60 seconds my back relaxes and lets my spine decompress more.
I have a door frame at my work that I hang from and at first, my feet don't touch the floor, 10-20 seconds in, they're scuffing the surface and another 10, I have to lift my feet. Talk about decompression!
I'm 71 and love my 2 minute hangs, but I hate to have to bend my knees. When I hang, I want to completely relax and HANG! The only connection is my hands. So I put two concrete blocks on top of each other under all four legs of my pull up apparatus. Although its quite high its still very stable and it also works great for doing "true" pull ups where one goes ALL THE WAY DOWN to arm lock before pulling up again. Try it, you'll love it.
Do you have a video that goes more into your shoulder injury?
Great video! I suggest adding hanging on a towel or rope. I had a tennis elbow before and after healing it, I was feeling it coming back after the workouts. Surprisingly, simply hanging on a towel eliminated it and my elbows felt really great.
Instant sub.
Been hanging my entire life anytime I feel shoulder and back pain it’s because I haven’t hung for a few days. It really works
I healed my herniated disc with a combination of hanging... And a few stretches.. One including the Cobra stretch... When you do a FULL hang you decompress your spine.. So this would be VERY beneficial after heavy compound exercises such as dead lifts and squats... Also anyone who has issues with compression in the spine.. This will help to progressively decompress the spine even in EXTREME circumstances... Hope this helps😊
That's a good idea, i think I'm gonna hangout more often💪🏾
I’ve done simple hanging on a pull-up bar in my bathroom for about a year and a half. Best results are much improved posture and virtually no back or neck pain.
Hanging before a date is wild😆
How ??