As requested by many of you. Here’s the video on my use of an Inversion Table to do along with my dead hangs to help with my lower back pain. ua-cam.com/video/6yNqFQwBbRw/v-deo.html
I've been using an inversion table for 15 years and I would never go without it. I cracked two vertebras and crushed a disc snowboarding and they have healed themselves by hanging. In addition to dead hangs you can't go wrong.
You say here it was for just 7 mins. a day... but I believe you hanged yourself for nearly *17 minutes/day.* (Because, as I recall, it was for 1000 seconds.)
Thanks for going into detail about your dead hangs. Interesting that around 60 sec. is your max. I've seen other strong, young people doing hangs and they also just tend to max out around 60 seconds. I also do the one handed hang, also with at least one foot on the ground.
I had 3 shoulder surgeries ,2 left and 1 right and still had shoulder pain...I started hanging daily before and after my workouts then sauna for 20 minutes....along with some yoga on off days...and now my shoulders are seriously back to 100%. Its also helps my back which gets sore and achey because I run a crane and sit for hours. my shoulders at 53 are better then they were at 33.
I got two 10 foot treated 4x4's at Lowes, a 6' piece of 1 1/4' pipe and two bags of quickcrete cement, took me a couple hours to put of my pull up bar in my back yard. The longest part was to dig the two holes.
I do dead hangs for 2.5 min almost every day now and its pretty challenging. The fact that you can talk no problem while you're hanging says a lot about your strength. Really interesting to hear your results over 8 months. Don't know about your back, but I had a lot of back issues about 10 years ago, and doing and working my way up to heavy weights in the conventional deadlift has eliminated 99% of the issues I used to have. if I stop deadlifting, problems will slowly surface again.
That's exactly how I resolved my back issues. I found one good physio who said lift heavy and use therapy when needed to release tension. After a few weeks I realised I could sense more muscles contracting, but I need to keep it up else the pain comes back
@@gcruishank9663 What was aching before that? I have constant upper back discomfort that no one and nothing seems to relieve completely. I've been training a lot over the last year, but hip hinges is probably the only type of excercise I never do.
From a 77 year old life long fitness trainer, Thank You, Rad. You're an outstanding young Man. You're instructions are clear and concise, and I'm certain that You help a great multitude of people to better live their lives in a healthy and safe manner. Additionally, you possess a very personal touch, and you're sincere concern for your Sisters and Brothers shows through. God's Speed to You, and Yours!
@@Krufessor_Rad what if instead of raising your knees, you put your feet on a chair with legs straight to rest keeping your lower back in that good position so you are in an upside down dog shape or L-shape with the 90 degree at the hips. This might relieve the compression on the lower back lumbar region.
@@Krufessor_Rad what if instead of raising your knees, you put your feet on a chair with legs straight to rest keeping your lower back in that good position so you are in an upside down dog shape or L-shape with the 90 degree at the hips. This might relieve the compression on the lower back lumbar region.
I'm 64, 6'5" tall, and have degenerative disk issue L3 thru S1 in the lower back that causes severe pain and neuropathy in my outer feet. Ortho wanted to fuse my vertebrae, but I stuck with steroid injections every 6 months and started using dead hangs to place my spine in traction while at the gym. I'll hang for 40-60 seconds 5-8 times per workout, 3-4 times a week. It took a few weeks to really get into it, but the results have been life changing. A trick for the lower lumbar is to practice "mind-muscle connection" and force your tailbone into extension. Mentally try to push your pelvis down while hanging. Sounds strange, but the little bit of added extension works miracles. I also will move one leg behind the other to extend the side hang. This can be very painful at first. Consistent and slow movements will overcome this.
Just started reading “The Permanent Pain Cure” by Ming Chew, very interesting book on the dealing with pain through fascia manipulation. Never knew the fascia was such a large and important part of out bodies. Might help you.
90 second dead hang twice a day, has done wonders for my anterior delt/shoulder pain. I suffered for over a year and had tons of physio, and the dead hang has cleared up 90% of my issue in about a week.
😊 I've a hang bar at home, and I've been hanging for upwards of 9 months 7 days a week. I'm hooked, stronger, my posture is fantastic! My back pain is totally gone. My weight training is through the ceiling. I can't say enough for all of the benefits I've experienced. Thanks so much for this information. ❤
I was an amateur bodybuilder when I was young, and I still lift a bit at 55, but because of all the heavy weights exercising while young I always had back pain. My back pain could get so bad that I would literally fall on the floor and be almost unable to move. About 10 years ago I got an old used inversion table, that I use sparingly, and since then my back pain, and especially my lower back pain, has been mostly eliminated. Definitely get an inversion table for that lower back pain, you will be glad you did.
@@hanslim4031 Anything is possible, but I don't think that it was bad form. Heavy weights will definitely cause damage to your joints. Just look at Ronnie Coleman.
I had horrible nerve pain in my shoulder. After one week of daily dead hanging, the pain was muted, after two weeks the pain was effectively gone. I’ll be dead hanging every day for the rest of my life.
I’m almost 62 now. I’ve made it a goal to do half my age in pull-ups every year. I did 31 last August after 4 months of pull-ups training. It’s a seasonal thing I do. My PR is 38 I did when I was 52 & 53. I just started the hanging as part of my fitness regimen. I hang 30 secs and rest 90 secs and repeat that ten times. I’ve done this now 4x a week for the last two weeks and can already feel my grip strength increasing. I turn 62 in June and will have one year to reach at least 31 pull-ups. I fully expect to be able to reach it. Especially with this hanging routine incorporated into my fitness routine. I never thought of doing single arm hangs and I’m quite interested in trying that out for a short time to see if it makes a difference for the better. I’m glad I stumbled on to your video. Good common sense stuff👍✌🏽
I turned 62 last week. The bar hanging is awesome. Two days ago I did 60 sets of 5 reps full pull-ups with a 60sec rest between sets. What an excellent workout. My grip strength never diminished after 75 mins of this workout. Bar hanging has made a huge difference for the better!
On 7/29/2023 I got my 31 pull-ups yay!!! I will continue bar hanging and see how many more pull-ups I can reach. I know I will be exceeding 31 as I continue to consistently workout and include bar hanging into my routine.
I started training the hang consistently a couple of months back, I had been doing 1 hang in the gym but It obviously wasnt enough volume as I never got very far, I now do 1min a 30 sec and 3 X20 seconds and add weights. So I am progressing the weights. I cant do a 1 hand hang but would love to progress that when I max out the others
I’ve been hanging consistently for a few years and one of my favorite things to do is very slowly bring my feet 360° clockwise and then counterclockwise around my body. If it feels easy slow it down, but it’s not supposed to be hard. To add difficulty and for a deeper shoulder stretch repeat it single handed. It’s the best; it feels absolutely amazing on my lower back and hips.
@@a7mdftw sorry for the delay… Hang from the bar, keep your feet together, bring your feet slightly forward and then to the right (clockwise). Feet in front is noon, feet behind is 6. It’s not a twisting exercise. It should be focusing muscular tension between your lowest rib and your hips as you work your way all the way around your body and back again. Hope this helps.
@@a7mdftwi believe he means do a dead hang then go around with your feet in a circle like your drawing a circle on the floor with your feet. Elevated of course
Thanks for the update! As far as hang duration (if you care), mine went up a lot by practicing 1 hand hangs and alternate back and forth a few times, followed by a double hand hang. As far as lower back pain goes, Chiros often treat the symptom not the problem. You likely have lower back pain due to flexibility issues and muscle imbalances that pull you out of alignment. If you don’t address that, and inversion table just treats the symptom. Physiotherapists are better for treating the long term problem.
It's refreshing to hear updates and follow-ups from those like you. When you said 7 min was too much, I agree, there's no reason for one hang to last that long. At 67, my grip and entire upper body strength feels like my somewhat 40s. I do 10 and sometimes less sets of different hold times (active or passive), but no longer than 20 sec (when worked up to) through-out my day: I track day / time / sets (it's an eye opener if you make little notes as time goes by on how your body feels). I just have simple rods going thru rafters in house & garage. I seen a UA-cam video on "greasing the groove(?)" and I like that idea since people have busy lives. Thanks again.
I like that you mentioned that each hang is only for around 30 seconds. I missed your first clip, and when you said you were hanging for seven minutes I thought that was in one go. 😲 When I was young my arm was in a sling for probably too long and it doesn’t fully straighten. I hadn’t noticed till I started toga and struggled with a side plank on one side. I’ve started a few short hangs just to feel out what it does to that elbow. I can feel tightness in the hang, but no residual negative effect, so I think I’ll make it more routine. Thanks for the clip, it was well done. 👍🏼
A top tip I read and now actively do to stretch my lower back in the dead hang is to have straight legs with your toes just brushing the ground with no weight on them. Apparently this is some long forgotten historic body reflex to help your body stretch to get a firm footing, this really helps me with any lower back SI joint/sciatica twitches. I am lucky that my pull-up bar was coincidentally set at the right height to do this- looks like you might need a higher bar if you are 6’4” though!
I do dead hangs since a month or so with my phone on the floor showing a countdown. This allowed me to reach up two minutes in a short amount of time (another 5s seems always possible), then my grip gets too weak and I slipp off the bar. At the 90s mark it gets quite painful , partly because I'm doing it outside and it's winter, but afterwards I feel very nice, especially in the morning.
Skip the inversion tables. You already have a bar to hang from. Just get a yoga silk. When you invert in the silk, it's from your hips. As opposed to an inversion table which you hang from your feet. Also the silk offers a thousand other stretches that a bulky inversion table does not.
For my lower back issues, i found a yoga swing to be more effective than an inversion table. I can place the cloth exactly where I need it and then go completely upside down. Precision placement is the main benefit over the inversion table.
This his just what I've been looking for. So many videos are of seven days, 30 days, etc. Thanks for sharing. I love that you're talking about 3-5 minutes worth of 30 sec intervals. I was really surprised by how hard I found 30 seconds. Looking forward to seeing my prolonged results.
After my shoulder injury, I started hanging and this made my shoulder heal quickly.... my shoulder hurt even when I was walking... Now, I can pull up again.... I include hanging everytime I train.... all grips, wide narrow, supinated, neutral, pronated etc.... This is a skill, we all humans need to have...
@@ironlungs8177 Shoulder is the most complex joint in the body... you can do harm actually if you force in a wrong way... So you better see a doctor for better treatment... However if there's no obstacle for you in terms of health to do hanging on the pull up bar, I definitely recommend you starting very easy.... my first attempts were just to feel the exercise while my toes almost completely supporting my weight while trying to do hanging.... slowly progress never do fast movements... my shoulders really healed a lot and I can do pull ups of all grips and I can do one arm hanging... most guys in the gym are trying to do awkward movements with a lot of weights... health is much more important and people should understand this is a life long game... too much intensity is totally worthless and exponentially high risk trash... doing one arm chin ups or push ups will give you nothing but injury.... regular push ups pull ups dips will give you decent strength and mass... and you can do it all your life when properly performed.... I can do weighted dips with 110 pounds weight on my body (I'm 200 pounds 50 years old) But I NEVER EVER ADD weight to my bodyweight exercises.... again high risk low gain ratio....
Just a warning - do not over do it! Especially if you get some kind of pane. I started doing it regularly and after 3-4 months I got some pane on the inner side of the elbows. I thought I should not pay attention to it and kept hanging. The pain arose and I got tennis elbow, so I had to stop any hanging exercises for like 9 months. Now I can train again - I'm doing pull ups and hanging, but I am sensitive to my limits, so I progress slow and I give my joints enough time to recover. (I'm almost 50 years old)
A common cause of tendonitis or tennis elbow from pulling exercises in the tendency to not completely grip it and hang by the tip of your fingers. You have to grip it like you grip the handles of a bike. A firm, round grip. Not doing so results in tennis elbow.
@@sunsande It is backed by research and fairly common in my preferred sport, rock climbing since climbs involve a lot of grasping with just the finger tips. You can even find Athlean-x or other physiotherapy oriented channels talk about it. Even in cricket , it is aggravated because of the swinging of a heavy bat that shifts the entire weight to the tip of your fingers. In pull up competitions, athletes often use this grip occasionally coz it helps you do more pull ups, but never regularly. I'd say consult a medical professional regarding this. Based on your level of injury, it might be rehabilitated and the pain might be cure pretty fast. Also make sure you do mobility, stretches and warm ups before pull ups. Skipping them also heightens your chance of developing shoulder and elbow pain.
@@guptageneralstores5243 thank you very much for the information! Are there some good sources on it online? "Medical professional" is unfortunately very subjective ...when I ask some "professional" he could not give me any special information on the reasons. He only knew some gels to treat the pain and the general tip "avoid overloading". Now I'm reading your message without knowing if you are "professional", but it seems you are much better informed. I hope and will try to meet some knowledgeable professional, but until then the best I could do is to read and inform myself from other sources, so if you have some please share!
@@sunsande This should be a good start; ua-cam.com/video/r7Arz53_f3c/v-deo.html I don't refer to him on general lifting as I am more of a 5x5 guy but his knowledge on rehabilitation and injury prevention is amazing. Also when I mean medical professional, I mean someone who has a background of body mechanics. So Ideally, a physiotherapist who specialises in kinesiology or a full time kinesiologist. As for general joint health, I highly recommend a channel called 'knees over toes guy'. In case you haven't come across it already, it's a gem. Good luck friend.
Thanks for the update. My hang time initially increased a little bit but never got any better after that. I dont understand why people say "do dead hangs" if you want to do pull ups, it doesnt seem to strengthen the pull up muscles. eccentric pull ups are the best, thats jumping up on the bar and slowly lowering yourself.
Great for strengthening the tendons ligaments joints and grip strength plus improving overhead mobility so none of those factors limit you or lead to injury when training pull-ups. But exercise specificity is a real thing. If you want to get great at pullups you have to actually train your muscles in that movement and range of motion
I've been doing 1 min dead hangs before my workout every morning and my right shoulder used to be really bad from throwing things and now it's like cured, doesn't hurt when I throw things any more. Plus my back feels better.
I had a total shoulder reconstruction and tore two of the ligaments in my back from army related injury. it was so severe that I was medically discharged after the surgeries and physical therapy. I couldn't run, I couldn't walk a lot, I didn't play any sports anymore, I stopped lifting/ put on 100lbs in a year and I started drinking heavily to counter the pain. recently since getting out I've stopped feeling sorry for myself and took up walking 1-2 miles every couple days, light weight training to rebuild strength/ lose weight and I included stretching and made my way up to 3, 30 second dead hangs daily, and I've stopped drinking. dead hangs and stretching/ yoga have done wonders for my back and walking has improved soooo much all around. I'm 26 and there's a lot of things I can't do anymore still but I'm trying to get somewhere close to where I used to be. so far since September 2023 I've lost 25lbs. keep going everyone. care about your health and strive to be better than you were yesterday.
It’s remarkable how doing something that takes SO little time can be so beneficial. I just started yesterday with three 30 second hangs and I feel like it’s helped me already. This will be a counter to my MTB riding which gravitationally has the opposite effect.
Randomly came across this video and have been doing dead hangs. Interesting how the algorithm works. You seem like such a genuine caring person. I subscribed and wanted to say thank you.
I do dead hangs AND inversion for about 3 years now. Started with inversion table. It took daily use for 2 weeks before I got that first massive “CRACK” in my lower back. My ears were ringing! WHAT RELIEF
At age 55 I had some kind of inflammation in my right shoulder that was caused by a lot of heavy duty raking in my yard - probably 100 hundred hours worth of raking. Anyway, the pain/discomfort would not go away after two weeks of rest. I did have a prior injury in that shoulder that required decompression surgery, so I knew healing would take time. After researching online for therapy ideas, I settled on doing shoulder hanging - about 3 weeks later my pain was gone. Ever since then when I look at other people I notice how many have forward rounded shoulders and their posture looks poor. Doing should hangs will fix that. And now I keep doing the hangs and it just feels good to stretch those shoulder muscles. Lookup shoulder hanging exercises on youtube for more info.
Lower back pain is also often from weakness in the glutes and hamstrings. Deadlifts and hip thrusts can help strengthen the glutes, good mornings and low-weight leg curls can help strengthen the hamstrings. This also helps for some people post-adjustment, and mixed with physical therapy, to keep their body in alignment as these muscles help to pull your hips and lower back into place and hold them at the correct tilt. I've seen a lot of taller people have this issue. Because they have more leverage to lift things with just their back, these other muscles and tendons can be proportionally weaker and it causes problems. I hope you and your chiropractor can resolve your back pain together!
i am 77 year old retired barber avid golfer.H ave been dead hanging 60 sec. at time 3 to 5 times daily for 2 years back and shoulders never felt better
I have been hoping for an update like this. Thank you! My chiropractor said to me, when I talked to her about the "hang for 7 minutes a day", that she thought 2-3 minutes a day, 4-5 days a week was a better idea. And she suggested getting an inversion board 👍☺. It makes good sense. I am 49 years old, and I cannot hang for much more than 30-40 seconds at the time either. I will try to do hangs more consistently, my biggest "problem" is, tjat my pull up bar is outdoors and it has been raining almost every day for the ladt month. Keep it coming!
Stability and form in every exercise is vital. For a hang keep your feet on the ground. All the UA-cam videos that described issues with any exercise/machine are due to movements/speed that sacrifice stability and form.
With your knees up legs forward, your working your lower abs which stabilize your lower back. There is inherent relief in stretching and strengthening your lower abdominal muscles.
My apologies in advance if this is redundant. I use clips so that I can hang effortlessly for 3 mins while relaxing my shoulders and back muscles. I realize I am not gaining any grip strength but it definitely helps with shoulder and back issues. I too place my toes behind me in order to hang in as neutral position as possible. GREAT video. Thank you for your time and effort!!
I tried an inversion table also, but it did nothing for me. See if you can find a reverse hyper machine. I got one for my home gym and it was one of the best things I have ever done. Within a month all my lower back pain was gone. As long I use it once a week or so, the pain stays away. I am now pain free after a decade of suffering, feels like I am 20 again. My machine was a 400lb monster from Titan Fitness, but Rogue also sell a popular one (WESTSIDE SCOUT HYPER) that folds up. I got that that model for my father and it greatly helped his lower back as well. They are not cheap ($500-$750) but compared to the amount I spent over the years on Chiropractors, it was an absolute bargain. I will sing their praises until the day I die, an absolute game changer for lower back pain.
I do that same hang, sometimes with two plates and a quarter (115 lbs.) resting on my knees. Then again, when I do that much weight, I can only hold it for around 20-30 seconds. The true free hangs, like in your video, without added weight, really are a game changer for the back and decompression👍 I tell everyone to do them; my clients, friends, family, even strangers sometimes 🤣🤷♂️ Free hangs...and Yoga 🧘♂️🙏🏻
I did dead hangs sporadically as part of grip training but never in high frequency. I thought that if the frequency was too high it could interfere with lifting. But once I started doing them 5-6x a week, I discovered that it didn't have a negative impact at all. They have done wonders for my neck, lower back, shoulder mobility, and grip strength/my kinetic chain. In fact they've been like a miracle cure overall. I do 3-5 min of hanging per day spread out in 60 sec rounds. I'd also add that doing one leg stands daily has done wonders for my hip mobility as well. 👍
I've been hanging now for a few weeks, building from 15 seconds to around 1 min 15 2 or three times a day. I also initially found pain between my shoulder blades which i think was my spine being stretched back into it's correct alignment. I have no curve at the top of my spine and i feel really more flexible. I always hand after a deadlift or squat workout. Definitely helped. Also with my pull ups which have impoved
Hey i had similar issue with lower back. They key is not focusing on the low back but instead your hip flexors. Work toward being able to do a 2 minute hold deep squat holding a broomstick (or any stick) overhead. And a 1.5 minute hold per leg elevated lung also holding stick above head. These 5 minutes have been very impactful for me.
An inversion table will help those back issues. I used to go to the chiropractor for years due to back, neck and hip injuries and was never getting better. I was just going back over and over again, sometimes twice a day. I decided to try an inversion table and was able to correct my back, neck and hip issues very quickly. I have not been to a chiropractor in over seven years now. Also haven't been on the inversion table for about two years now and doing quite well. After a couple years I do feel like I need to get back on the table for a few day again to decompress and realign everything.
I agree. I've been using an inversion table alongside hangs and seeing a chiropractor and I have to say things really turned a corner when I started using the inversion table regularly. I did a video on it. thank you for the comment.
I wake up and hang on my chin up bar every morning for 2 minutes followed by a 3-5 min. Inversion table session as part of a morning stretch routine....would highly recommend either!
I feel compelled to comment. I am 52 year old female. I recently went through a bilateral mastectomy with immediate reconstruction due to breast cancer. No chemo, no radiation! I’m an Army veteran, prior back surgery, (L5, S1) no hardware. I have a small farm/ranch/homestead that keeps me active all day long. There were things that I was doing each day that helped maintain my spine. I would dead hang a couple of times each day. I have no idea how long…. Probably not more than 30 sec at a time. I would lay flat on the floor on my stomach each afternoon around 2:30 for 15-45 min depending on how I felt and what was going on. I would take a hot epsom salt bath a couple of times each week. I walked around 5-6 miles each day just doing the normal routine around the farm. Repercussions of breast surgery recovery process were no more hanging, no more flat on chest floor time, very limited walking initially, sleeping in a different bed with a wedge support and then sleeping in a recliner for about a month. My husband took excellent care of me and did all the farm work until I was able to incrementally reintegrate into my normal daily routine. We went to a movie on thanksgiving and the combination of the drive and sitting for the movie caused some back issues to resurface. I was having a really rough day a couple weeks later on and decided to walk to our pond. My kayak was half full of water and when I tugged on it to get it up further on the bank my back slipped. I screamed and cried!!!! That was December 12. Since then it’s been a hell of a time. I had a MRI of lumbar spine January 6th and it revealed that I have bulging or herniated disc on all and there is stenosis and extra bone growth. The pinched nerves are excruciating! My husband ordered an inversion table (Innova brand) and I’m using it a couple of times every day. I have a tens unit that I use some days. I am now back to walking a fair amount, hanging again and flat time on the floor. I have a referral for orthopedic surgeon but really hope I can come back from this on my own. My point is that anything you can do to maintain fitness and health is worthwhile! I didn’t realize how extensively beneficial my daily routine of hanging, flat time, etc. were to my overall health until I wasn’t able to do them. Thanks for reading! Stay healthy! Stay flexible! Stay strong! 😁🌺
Thank you much for sharing your journey and especially the message! I’m glad your continue to work to get back to your routine and hope you’re doing well 🙏🏽
Think the way you could step this up is by using a finger board like climbers do. Going through the settings really improves forearm strength and shoulder mobility. Appreciate the video, got me back to dead hangs 🙌
hangboards are much more specific training for finger strength, not for forearm or shoulder strength. it's very easy to injure your fingers on a hangboard - especially if you haven't already conditioned your fingers from climbing. please use with caution.
For lower back issues, which is what i have. Take that bench and put it some feet away in front of the space where you will be hanging. Almost to where your heels are barely on bench as you hang. Sort of an angled L formation and just hang, that will put your lower back in line with rest of your back. Inversion tables for me SUCK! Anyways hope you give this a try and it makes your deadhang easier and your lower back pain gone
I have been hanging from a doorframe for a couple of weeks. I started doing it for lower back pain, and find that hanging with my feet behind me gives the best stretch as I am most relaxed. My back doesn't seem to be arched. The most interesting thing, however, was the improvement in my shoulders. Initially I couldn't hang without taking some weight on my feet - two weeks on, no problem.
Ever since buying an inversion table I no longer get any back pain. Additionally making sure your lifting form is good is also crucial to not worsening back pain.
I’m pretty tall and I’ve always preferred to hang on bar high enough to where even fully extended my feet aren’t close to the floor, basically no need to lift or raise them.
Dead hangs are great. I'm going to tell you one of the best things that helped me with lower back pain is hanging upside down on gravity boots and taking walks barefooted. Hanging upside uses gravity to stretch your spine in the opposite direction. Barefoot walking is good for sciatica because the majority of nerves in your body are in your hands and feet.
I am going to find a place to do the Dead Hang because it seems to be a good thing to do for my back. I get on my inversion table for 5 minutes a day and I truely feel the difference, it helps me with my lower mid back pain. Thanks for your video and explaination of the Dead Hang.
For people who have bad muscle knots, or impingement in shoulders or even rib subluxations... go for as wide of a grip you can; this will stretch the muscles connected to your ribs. Using wide underhand grip will provide alot of relief for shoulders. I do not use a shoulder width grip: in my eyes it's a waste of time.
Personal experience, for lower back you need to strengthen your glutes and abdomen, I always had sciatica issues untill I started doing deadlifts and squats focusing on glute squeeze and pelvic tilt that in combination with abdomen workouts Hope this helps, great video
It said we need the rest day and not good to do every day but only 3 days a week. I got amazing result and health benefits from deadhang but it hurts sometimes when continuously every day. I swim now faster and longer than before without feeling exhausted. I had problems with my shoulder rotator cuff and arms joints but after a few days started deadhang these discomfort and pain were TOTALLY gone . When overdo i feel aches but that's from the muscles, not the joints. Skip a day between then I am ok Very accurate information. I will not pass this exercise as it helps me tremendously after many years suffer with pain that nothing seems to work as a relief. I am 70, after started deadhang I can swim 1 hour every day with ease (50 meter international pool) Thank you, you're best❤
68 and just started hanging. 1st @ 10 seconds, now to about 40 seconds, 6 days a week, after a slight body stretching, limber up, right after making coffee. 1st thing after elongating through sleep. I have an inversion table but haven't used it in a very long time. Keeping the back healthy with good core exercises is helpful as well. Waking the body up slowly, approaching everything in the same way, using weights, bands, isometrics, walking, running, cycling, swimming, everything in slow moderation and not over doing any is key. First sign of any discomfort, pain, ache, etc., I back off and evaluate, adjust and fix or back completely away until the issues have been resolved. We have but the one body, our castle if you will. It needs maintenance, be smart about what goes in as well as the upkeep.
I do a dead hang at home every day. If you don' t do the hanging chair (knee(s) raised... the dead hang seems like more of an upper body stretch. Try doing a chair hang (knees raised), one leg at a time. That will tell you where the low back pain really is and help correct it. The chair hang also is great for your glutes and abs.
Awesome! I do this as well!!!! If I could make one suggestion, while hanging, exhale and hold it, that will allow you an even greater stretch, relaxes your intercostal muscles, and give you a mm or two more of stretch which can help with the release.
Thanks for the update , I am getting ready to start with my new Power Tower from Academy. I have been doing 5 minutes on my inversion table every day and it has been helping me with my mid-back pain.
Thank you for this video, it's just what I was looking for. I just started working out again at age 49 (Fit by 50) with back problems and I started doing a Dead Hang before each work out starting at about 20 seconds each rep. Knowing others can generally hang for 30 second reps gives me an idea on where I'm at just starting out. Thanks again
im looking into dead hanging. but can say the best relief for my lower back i got past year was using a quality saddle stool, or whatever it is called. The one with the gutter in the middle to relief some pressure points and air the family jewels. Cost me 200 euro and is an active way of sitting so it needs to get used to and is tiring but in the end improves daily quality of life. After about 3 months i gott used to it. Whenever i switch to a normal ergonomic chair my back gets weak fast.
After severely compressing a disc at L5 S1 my surgeon wanted to operate to " liberate the sciatic nerve" I said no to surgery and went on my own path of decompression therapy..hanging helped massively..IMHO you need to keep your toes on the ground and completely relax your pelvic girdle... there was one day were my whole spine just clicked, one vertebrae after another...it felt awesome!!
For spinal decompression I feel better when I let my feet touch the floor, I actually rest my feet a little behind me and it hits my lower back very well.
I personally do 1 minute after I wake up, 1 minute in the afternoon, and 1 minute before I go to bed. I haven't hurt my back since I started doing them a few years back, in general it just feels better to do it.
I think with your main goal being to fix your back, and your secondary goal to improve grip you should look at Donnie Thompson low back protocol - where he hangs upside down in the rack from a resistance band
Instead of of inverse table you can use a cable machince. You use two handles on both feet and do stomach crunch. See “Knees Over Toes guy” video for example😊😊🙌🙌
Great video. I disagree with couple of things, so I'll give my prospective here. Maybe it will be helpful to some of the comment readers. Try both ways, see which one you prefer better. I only do it when my back starts giving me problems. I wish I could do it daily to prevent back pains rather than fix them and I will get to it one day, but I am not there, yet. If I try doing it with my legs crossed like this video shows (sometimes I don't have access to appropriate height hanging bar), I get limited result. If I still do it on repeat, few approaches a day, then cumulative effect of crossed legs hanging might come close to one round relaxed legs, but I'm impatient for that. Straight relaxed legs is the best way for me. My own explanation is that some muscles holding my legs in a bent position are also in my torso, so they don't get relaxed and I don't get best result. For the first 40 seconds I get nothing. This is how much time it usually takes for the muscles in my lower back to slowly relax. Between 40-60 seconds is when I start feeling my spine to relax, crack a little, to actually feel better. This time beyond 40 seconds is what gives me lasting relieve from pain. Between 60-90 seconds the effect is more pronounced, but it starts wearing down on my hands. I just can't hold my weight for much longer and lose my grip. I don't jump off, I try to hang where I have 2 cm to the ground from my fully stretched relaxed hanging. Or, I step onto a little stool if I have to hang higher. I don't curl up my legs ever, unlike this video shows, although I can see some benefit doing it to the side in 60-90 seconds timeframe. My way is different. I may start playing pendulum with my body, giving it a bit of twisting and rocking back-forth left-right movements. Something that I don't use much of muscles tension just to start. Just start it with hands (left-right), of legs (twists, front-back) and then play pendulum with your relaxed body for the next 10-15 seconds. One time a day, 60 seconds or more for about 3-5 days in a row is all I need from near limping from the back pain, crooked and cringing to springing back to life. I wish I could have dedication to do it every day for just 1 minute. Maybe some day.
I did the dead hang for one minute a day,, and then gravity boots for 10 minutes, combined with 2 sessions with a Network Chiropractor a week, and 1 hour of yoga a day. I never felt better!
Thanks for sharing this. I plan on doing this in the near future but after my running program is done this summer, to avoid unnecessary inflammation in the back messing up my race.
I am a 74 year old male who also had a lower back issue. I started hanging but the lower back still bothered me. I then started using an inversion table and after a couple of weeks getting used to the strange feeling in my back using the inversion table the pain started to ease. I invert for 15 mins 5 times a week including hanging two sessions of 90 seconds included and my back has never felt so good and pain free now. I recommend the inversion table for that reason.
I’ve been doing it for a few weeks, two minute hangs, three times a day - great for the upper back, same issue with the lower back you’re having. I’ll try changing my leg placement, nice tip.
Go to a physical therapist and check if you have any imbalances for hip internal/eternal rotation. I had a ton of low back pain (mainly right side) and my hip was shifted due to have poor R hip internal rotation. After getting the proper ROM in both hips, squatting, bending, and moving became pain free. Didn't have any restrictions in the hips that my lower back had to compensate for.
Dead hang fix pretty much everything with shoulder, back and spine. Two types of dead hang, one is the standard one like the one you performed here which is known as mobility dead hang, the second one is by bringing the shoulder blades close together and hold in that position, that is known as stability dead hang. Both are important depends on your needs, are your shoulders lacking mobility ? If so then dead hang for mobility, are your shoulders lacking stability ? If so then dead hang for stability.
I watched your 1st video about a month ago. I have been doing hands ever since. My shoulders feel fantastic! I am a veteran lifter and have experienced many injuries; especially my shoulders. But I feel so good after hanging. It is still hard to go very long. I’m glad that your experience has been similar. I really appreciate the update. I will try to vary my leg position and see how that feels.
If you want to look into lower back pain and you are an athlete, take a look at the quadratus lumborum. A hip that is Aslant will give you problems in the Sacroiliac joint. A good german channel on this topic is "Strong and flex"
I love both the dead hang and the bent arm hang. Really have to engage your whole body to keep good posture with the bent arm hang. Love the content, thanks for uploading!
How I've got around the time factor hanging is... Just hang for 30, or 60 during my recovery between exercises. 7 minutes is definitely too much. There's usually part of the equipment your training on that can be utilized between sets
Hey, thank you for the update, and sharing your journey... and congratulations on the positive back results! Great stuff. *Some random thoughts:* • great that you're varying your grips • wondering why people call it a _dead hang,_ even when shoulders are active (like you showed) • I know you said you're not concerned with duration, but I have three tips that might help... First, a little about me: I'm 65, been hanging for a few years... but, like you, actually got a bit more focused about it over the past year. Similar to you, I average about 5x/wk., and dance between a single hang (about 100 secs., these days), and just over five mins. (3-4 hangs). My PB was something like 2:04. But those hangs need an asterisk by them... but that brings me to my tips. *First,* I heard a UA-cam trainer suggest "bending" the bar. She didn't explain it, but I started trying to do that, in various directions (fwd, bkwd, stretch out, compress in) during the active and passive parts of my hang. So I'm not just working the hand grip, but also the shoulders throughout the hang. I feel that this has brought a lot of newfound strengthen to my shoulders -- and, it never seemed like it hurt my time in any way. Long-term, I believe it has actually increased hang time, because the shoulders are supporting the weaker link (hand/wrists). *Second,* I vary my grip a _lot._ A couple you haven't mentioned are a neutral grip (I have some parallel bars) and towel grip (the most challenging, but I've made lots of progress once I decided to commit to it). I also use tree limbs (there are several within walking distance in my neighborhood). *Third,* I've added weights. Too cheap to buy a vest, I put wts. in an old backpack. I'm up to about 20 pounds now. My hang times didn't decrease much... and when I'm unweighted, I've been able to hang longer than before. *Finally,* I'll mention time off. I used to do this every day.. lately been playing with every other day. (I also do pullups, so that confuses the formula a little.) I've noticed my hang times are often better with 48 hrs. rest. I think they've been even better with 72 hrs. In any case, I'm coming to terms that even these smaller gripping muscles need, and deserve rest, when I am working them hard. Didn't realize I was going to write so much. I hope this is helpful to someone.
wow! Thank you so much! This is all great information and I have taken note and will be trying a lot of this. Thank you very much for sharing the information.
it might sound counter intuitive but what REALLY helped my backpain was the JEFFERSON CURL. i was having debilitating backpain from work so bad i i would work up a sweat just from pain of removing workboots at end of ten hr workday. But light jefferson curls with 8-10 kg for one or 2 sets abolished like 90% of that backpain from working 10 hrs a day 50-60 hrs a week.
First time watching you and let me suggest (as a professional), your form is off in several key areas: 1. Do NOT cross your ankles...ever...doing hangs, or any pull-ups. 2. Vary your grip width. 3. You can hang FAR longer than you think you can. SQUEEZE the bar like you're trying to crush the bar. 4. Work on developing better posture. Note: vertical hangs are among at improving your posture. 5. You can add 5 seconds per week up to 600-second hangs. Do the math.
I’m 64 , 5’7 and 180, I started doing Hangs just a few weeks ago. I start with Hangs before Training to Loosen up. I have been doing sets, Start with 1 minute and rest for 2 min, then I do 30 sec hangs and Rest for 2 min for 4 sets so total of 3 min. I engage my back slightly when I’m hanging so I guess that’s not considered a DEAD HANG , my arms are slightly bent but I do feel that my back is feeling better and of course my forearms and Grip strength is improving. I am Hoping to Be 6 Foot by the Summer LOL, seriously, my goal is to be able to hang for 2 min straight ( 120 sec ) so I can win that competition they have at the local Fairs “Win 100 dollars if you can Hang 100 seconds “ 🤗
I rest my toes on the ground and try to relax my back and sink my hips further into the ground. It gives a very weird discomfort but it stretches it in ways you couldn’t imagine
Thanks for your update with your experience with the dead hang. I also started with the dead hang recently because I also have some pain with my back and I want to increase my grips. Just one remark from my side: don't do dead hang before workout but AFTER as it is kind of a stretching. There are studies showing that stretching is beneficial after workout but they may lead to injuries if they done before. Good luck!
As requested by many of you. Here’s the video on my use of an Inversion Table to do along with my dead hangs to help with my lower back pain.
ua-cam.com/video/6yNqFQwBbRw/v-deo.html
I've been using an inversion table for 15 years and I would never go without it. I cracked two vertebras and crushed a disc snowboarding and they have healed themselves by hanging. In addition to dead hangs you can't go wrong.
You say here it was for just 7 mins. a day... but I believe you hanged yourself for nearly *17 minutes/day.* (Because, as I recall, it was for 1000 seconds.)
you should try hangboards
Thanks for going into detail about your dead hangs. Interesting that around 60 sec. is your max. I've seen other strong, young people doing hangs and they also just tend to max out around 60 seconds. I also do the one handed hang, also with at least one foot on the ground.
I had 3 shoulder surgeries ,2 left and 1 right and still had shoulder pain...I started hanging daily before and after my workouts then sauna for 20 minutes....along with some yoga on off days...and now my shoulders are seriously back to 100%. Its also helps my back which gets sore and achey because I run a crane and sit for hours. my shoulders at 53 are better then they were at 33.
That's awesome, man! Thank you for sharing.
How much time do u hang perday sir?
@@balinhnguyen97 I hang for 30 seconds or 90 seconds at a time…as much as I can….take a break and then repeat. Total of 3-4 minutes.
@@balinhnguyen97 I hang between 3 to 5 mins 5 times a week.
Do you hang with shoulders Up high to your ears (passive hanging) or do you keep the shoulders down (active) ?
Dude - you made me buy something to hang from, and after 3 weeks my shoulder pain has gone away! Thank you!
That's so awesome! Thank you for sharing! I'm glad it worked out for you.
It fixed my year long shoulder impingement.
I got two 10 foot treated 4x4's at Lowes, a 6' piece of 1 1/4' pipe and two bags of quickcrete cement, took me a couple hours to put of my pull up bar in my back yard. The longest part was to dig the two holes.
I do dead hangs for 2.5 min almost every day now and its pretty challenging. The fact that you can talk no problem while you're hanging says a lot about your strength. Really interesting to hear your results over 8 months. Don't know about your back, but I had a lot of back issues about 10 years ago, and doing and working my way up to heavy weights in the conventional deadlift has eliminated 99% of the issues I used to have. if I stop deadlifting, problems will slowly surface again.
That's exactly how I resolved my back issues. I found one good physio who said lift heavy and use therapy when needed to release tension. After a few weeks I realised I could sense more muscles contracting, but I need to keep it up else the pain comes back
@@president_chimp Great, I believe so many back issues , let alone many health issues, could be solved by strength training.
Agreed. Deadlifts done right are huge for helping with back pain.
@@gcruishank9663 What was aching before that?
I have constant upper back discomfort that no one and nothing seems to relieve completely.
I've been training a lot over the last year, but hip hinges is probably the only type of excercise I never do.
Good work. Is that 2.5 minutes straight?
From a 77 year old life long fitness trainer, Thank You, Rad. You're an outstanding young Man. You're instructions are clear and concise, and I'm certain that You help a great multitude of people to better live their lives in a healthy and safe manner. Additionally, you possess a very personal touch, and you're sincere concern for your Sisters and Brothers shows through. God's Speed to You, and Yours!
Thank you so very much for this comment. It really means a lot! 🙏🏽
@@Krufessor_Rad what if instead of raising your knees, you put your feet on a chair with legs straight to rest keeping your lower back in that good position so you are in an upside down dog shape or L-shape with the 90 degree at the hips. This might relieve the compression on the lower back lumbar region.
@@Krufessor_Rad what if instead of raising your knees, you put your feet on a chair with legs straight to rest keeping your lower back in that good position so you are in an upside down dog shape or L-shape with the 90 degree at the hips. This might relieve the compression on the lower back lumbar region.
Clear bro, thanks for vid.
@@Krufessor_Rad Did you gain any additional height from dead hang?
I'm 64, 6'5" tall, and have degenerative disk issue L3 thru S1 in the lower back that causes severe pain and neuropathy in my outer feet. Ortho wanted to fuse my vertebrae, but I stuck with steroid injections every 6 months and started using dead hangs to place my spine in traction while at the gym. I'll hang for 40-60 seconds 5-8 times per workout, 3-4 times a week. It took a few weeks to really get into it, but the results have been life changing. A trick for the lower lumbar is to practice "mind-muscle connection" and force your tailbone into extension. Mentally try to push your pelvis down while hanging. Sounds strange, but the little bit of added extension works miracles. I also will move one leg behind the other to extend the side hang. This can be very painful at first. Consistent and slow movements will overcome this.
Just started reading “The Permanent Pain Cure” by Ming Chew, very interesting book on the dealing with pain through fascia manipulation. Never knew the fascia was such a large and important part of out bodies. Might help you.
Do you mean try to flatten the lumbar spine? If so, you’re referring to lumbar *flexion* and posterior pelvic tilt.
Did the neuropathy in your outer feet go away? Thanks. :)
90 second dead hang twice a day, has done wonders for my anterior delt/shoulder pain. I suffered for over a year and had tons of physio, and the dead hang has cleared up 90% of my issue in about a week.
That’s awesome! Thank you for sharing
😊 I've a hang bar at home, and I've been hanging for upwards of 9 months 7 days a week. I'm hooked, stronger, my posture is fantastic! My back pain is totally gone. My weight training is through the ceiling. I can't say enough for all of the benefits I've experienced. Thanks so much for this information. ❤
I was an amateur bodybuilder when I was young, and I still lift a bit at 55, but because of all the heavy weights exercising while young I always had back pain. My back pain could get so bad that I would literally fall on the floor and be almost unable to move. About 10 years ago I got an old used inversion table, that I use sparingly, and since then my back pain, and especially my lower back pain, has been mostly eliminated. Definitely get an inversion table for that lower back pain, you will be glad you did.
Some people an inversion table can harm apparently. I think it depends on what the issue is.
Curious, did you use bad form when you were body building?
@@hanslim4031 Anything is possible, but I don't think that it was bad form. Heavy weights will definitely cause damage to your joints. Just look at Ronnie Coleman.
I had horrible nerve pain in my shoulder. After one week of daily dead hanging, the pain was muted, after two weeks the pain was effectively gone. I’ll be dead hanging every day for the rest of my life.
I hear that. Thank you for the comment.
I’m almost 62 now. I’ve made it a goal to do half my age in pull-ups every year. I did 31 last August after 4 months of pull-ups training. It’s a seasonal thing I do. My PR is 38 I did when I was 52 & 53.
I just started the hanging as part of my fitness regimen. I hang 30 secs and rest 90 secs and repeat that ten times. I’ve done this now 4x a week for the last two weeks and can already feel my grip strength increasing. I turn 62 in June and will have one year to reach at least 31 pull-ups. I fully expect to be able to reach it. Especially with this hanging routine incorporated into my fitness routine. I never thought of doing single arm hangs and I’m quite interested in trying that out for a short time to see if it makes a difference for the better. I’m glad I stumbled on to your video. Good common sense stuff👍✌🏽
I turned 62 last week. The bar hanging is awesome. Two days ago I did 60 sets of 5 reps full pull-ups with a 60sec rest between sets. What an excellent workout. My grip strength never diminished after 75 mins of this workout. Bar hanging has made a huge difference for the better!
On 7/29/2023 I got my 31 pull-ups yay!!! I will continue bar hanging and see how many more pull-ups I can reach. I know I will be exceeding 31 as I continue to consistently workout and include bar hanging into my routine.
very nice! I am going to try that
I started training the hang consistently a couple of months back, I had been doing 1 hang in the gym but It obviously wasnt enough volume as I never got very far, I now do 1min a 30 sec and 3 X20 seconds and add weights. So I am progressing the weights. I cant do a 1 hand hang but would love to progress that when I max out the others
Got 33 a few weeks later. Still bar hanging 👍
I’ve been hanging consistently for a few years and one of my favorite things to do is very slowly bring my feet 360° clockwise and then counterclockwise around my body. If it feels easy slow it down, but it’s not supposed to be hard. To add difficulty and for a deeper shoulder stretch repeat it single handed. It’s the best; it feels absolutely amazing on my lower back and hips.
I don’t know what you are referring to can explain it more?
@@a7mdftw yea me neither
@@a7mdftw sorry for the delay… Hang from the bar, keep your feet together, bring your feet slightly forward and then to the right (clockwise). Feet in front is noon, feet behind is 6. It’s not a twisting exercise. It should be focusing muscular tension between your lowest rib and your hips as you work your way all the way around your body and back again. Hope this helps.
@@a7mdftwi believe he means do a dead hang then go around with your feet in a circle like your drawing a circle on the floor with your feet. Elevated of course
@@Laker.Boy.you’re
Thanks for the update! As far as hang duration (if you care), mine went up a lot by practicing 1 hand hangs and alternate back and forth a few times, followed by a double hand hang.
As far as lower back pain goes, Chiros often treat the symptom not the problem. You likely have lower back pain due to flexibility issues and muscle imbalances that pull you out of alignment. If you don’t address that, and inversion table just treats the symptom. Physiotherapists are better for treating the long term problem.
It's refreshing to hear updates and follow-ups from those like you. When you said 7 min was too much, I agree, there's no reason for one hang to last that long. At 67, my grip and entire upper body strength feels like my somewhat 40s. I do 10 and sometimes less sets of different hold times (active or passive), but no longer than 20 sec (when worked up to) through-out my day: I track day / time / sets (it's an eye opener if you make little notes as time goes by on how your body feels). I just have simple rods going thru rafters in house & garage. I seen a UA-cam video on "greasing the groove(?)" and I like that idea since people have busy lives. Thanks again.
I like that you mentioned that each hang is only for around 30 seconds.
I missed your first clip, and when you said you were hanging for seven minutes I thought that was in one go. 😲
When I was young my arm was in a sling for probably too long and it doesn’t fully straighten. I hadn’t noticed till I started toga and struggled with a side plank on one side. I’ve started a few short hangs just to feel out what it does to that elbow. I can feel tightness in the hang, but no residual negative effect, so I think I’ll make it more routine.
Thanks for the clip, it was well done. 👍🏼
Thank you for sharing and thank you for the feedback.
A top tip I read and now actively do to stretch my lower back in the dead hang is to have straight legs with your toes just brushing the ground with no weight on them. Apparently this is some long forgotten historic body reflex to help your body stretch to get a firm footing, this really helps me with any lower back SI joint/sciatica twitches. I am lucky that my pull-up bar was coincidentally set at the right height to do this- looks like you might need a higher bar if you are 6’4” though!
I do dead hangs since a month or so with my phone on the floor showing a countdown. This allowed me to reach up two minutes in a short amount of time (another 5s seems always possible), then my grip gets too weak and I slipp off the bar. At the 90s mark it gets quite painful , partly because I'm doing it outside and it's winter, but afterwards I feel very nice, especially in the morning.
Invest in some (liquid) chalk. It'll do wonders for your grip.
Skip the inversion tables. You already have a bar to hang from. Just get a yoga silk. When you invert in the silk, it's from your hips. As opposed to an inversion table which you hang from your feet. Also the silk offers a thousand other stretches that a bulky inversion table does not.
For my lower back issues, i found a yoga swing to be more effective than an inversion table. I can place the cloth exactly where I need it and then go completely upside down. Precision placement is the main benefit over the inversion table.
For the lower back hang but keep your toes on the ground just enough so the back muscles can relax and allow the low back to decompress.
This his just what I've been looking for. So many videos are of seven days, 30 days, etc. Thanks for sharing. I love that you're talking about 3-5 minutes worth of 30 sec intervals. I was really surprised by how hard I found 30 seconds. Looking forward to seeing my prolonged results.
After my shoulder injury, I started hanging and this made my shoulder heal quickly.... my shoulder hurt even when I was walking... Now, I can pull up again.... I include hanging everytime I train.... all grips, wide narrow, supinated, neutral, pronated etc.... This is a skill, we all humans need to have...
What was your shoulder injury? I have a partial tear in my supraspinatus and I'm thinking about starting these.. thoughts?
@@ironlungs8177 Shoulder is the most complex joint in the body... you can do harm actually if you force in a wrong way... So you better see a doctor for better treatment... However if there's no obstacle for you in terms of health to do hanging on the pull up bar, I definitely recommend you starting very easy.... my first attempts were just to feel the exercise while my toes almost completely supporting my weight while trying to do hanging.... slowly progress never do fast movements... my shoulders really healed a lot and I can do pull ups of all grips and I can do one arm hanging... most guys in the gym are trying to do awkward movements with a lot of weights... health is much more important and people should understand this is a life long game... too much intensity is totally worthless and exponentially high risk trash... doing one arm chin ups or push ups will give you nothing but injury.... regular push ups pull ups dips will give you decent strength and mass... and you can do it all your life when properly performed.... I can do weighted dips with 110 pounds weight on my body (I'm 200 pounds 50 years old) But I NEVER EVER ADD weight to my bodyweight exercises.... again high risk low gain ratio....
Just a warning - do not over do it! Especially if you get some kind of pane. I started doing it regularly and after 3-4 months I got some pane on the inner side of the elbows. I thought I should not pay attention to it and kept hanging. The pain arose and I got tennis elbow, so I had to stop any hanging exercises for like 9 months. Now I can train again - I'm doing pull ups and hanging, but I am sensitive to my limits, so I progress slow and I give my joints enough time to recover. (I'm almost 50 years old)
A common cause of tendonitis or tennis elbow from pulling exercises in the tendency to not completely grip it and hang by the tip of your fingers. You have to grip it like you grip the handles of a bike. A firm, round grip. Not doing so results in tennis elbow.
@@guptageneralstores5243 Thanks for the comment! Where do you know that? Is it your own experience or are there studies on it?
@@sunsande It is backed by research and fairly common in my preferred sport, rock climbing since climbs involve a lot of grasping with just the finger tips. You can even find Athlean-x or other physiotherapy oriented channels talk about it. Even in cricket , it is aggravated because of the swinging of a heavy bat that shifts the entire weight to the tip of your fingers. In pull up competitions, athletes often use this grip occasionally coz it helps you do more pull ups, but never regularly. I'd say consult a medical professional regarding this. Based on your level of injury, it might be rehabilitated and the pain might be cure pretty fast. Also make sure you do mobility, stretches and warm ups before pull ups. Skipping them also heightens your chance of developing shoulder and elbow pain.
@@guptageneralstores5243 thank you very much for the information! Are there some good sources on it online? "Medical professional" is unfortunately very subjective ...when I ask some "professional" he could not give me any special information on the reasons. He only knew some gels to treat the pain and the general tip "avoid overloading". Now I'm reading your message without knowing if you are "professional", but it seems you are much better informed. I hope and will try to meet some knowledgeable professional, but until then the best I could do is to read and inform myself from other sources, so if you have some please share!
@@sunsande
This should be a good start;
ua-cam.com/video/r7Arz53_f3c/v-deo.html
I don't refer to him on general lifting as I am more of a 5x5 guy but his knowledge on rehabilitation and injury prevention is amazing. Also when I mean medical professional, I mean someone who has a background of body mechanics. So Ideally, a physiotherapist who specialises in kinesiology or a full time kinesiologist. As for general joint health, I highly recommend a channel called 'knees over toes guy'. In case you haven't come across it already, it's a gem. Good luck friend.
Thanks for the update. My hang time initially increased a little bit but never got any better after that.
I dont understand why people say "do dead hangs" if you want to do pull ups, it doesnt seem to strengthen the pull up muscles.
eccentric pull ups are the best, thats jumping up on the bar and slowly lowering yourself.
Great for strengthening the tendons ligaments joints and grip strength plus improving overhead mobility so none of those factors limit you or lead to injury when training pull-ups. But exercise specificity is a real thing. If you want to get great at pullups you have to actually train your muscles in that movement and range of motion
I've been doing 1 min dead hangs before my workout every morning and my right shoulder used to be really bad from throwing things and now it's like cured, doesn't hurt when I throw things any more. Plus my back feels better.
I had a total shoulder reconstruction and tore two of the ligaments in my back from army related injury. it was so severe that I was medically discharged after the surgeries and physical therapy. I couldn't run, I couldn't walk a lot, I didn't play any sports anymore, I stopped lifting/ put on 100lbs in a year and I started drinking heavily to counter the pain. recently since getting out I've stopped feeling sorry for myself and took up walking 1-2 miles every couple days, light weight training to rebuild strength/ lose weight and I included stretching and made my way up to 3, 30 second dead hangs daily, and I've stopped drinking. dead hangs and stretching/ yoga have done wonders for my back and walking has improved soooo much all around. I'm 26 and there's a lot of things I can't do anymore still but I'm trying to get somewhere close to where I used to be. so far since September 2023 I've lost 25lbs. keep going everyone. care about your health and strive to be better than you were yesterday.
That is a wonderful message. Thank you very much for sharing. 🙏🏽
Keep it going. 💯‼️
Keep it up bro. Weight absolutely drops off for me when I walk an hour a day
It’s remarkable how doing something that takes SO little time can be so beneficial. I just started yesterday with three 30 second hangs and I feel like it’s helped me already. This will be a counter to my MTB riding which gravitationally has the opposite effect.
Randomly came across this video and have been doing dead hangs. Interesting how the algorithm works. You seem like such a genuine caring person. I subscribed and wanted to say thank you.
Thank you so much. I really appreciate the kind feedback 🙏🏽
Hi Bud, I am 74 years old and do 2 dead Hangs per day 60 seconds each, really helps shoulders and back.
That's awesome. keep at it.
That's a goal
I do dead hangs AND inversion for about 3 years now. Started with inversion table. It took daily use for 2 weeks before I got that first massive “CRACK” in my lower back. My ears were ringing! WHAT RELIEF
At age 55 I had some kind of inflammation in my right shoulder that was caused by a lot of heavy duty raking in my yard - probably 100 hundred hours worth of raking. Anyway, the pain/discomfort would not go away after two weeks of rest. I did have a prior injury in that shoulder that required decompression surgery, so I knew healing would take time. After researching online for therapy ideas, I settled on doing shoulder hanging - about 3 weeks later my pain was gone. Ever since then when I look at other people I notice how many have forward rounded shoulders and their posture looks poor. Doing should hangs will fix that. And now I keep doing the hangs and it just feels good to stretch those shoulder muscles. Lookup shoulder hanging exercises on youtube for more info.
Lower back pain is also often from weakness in the glutes and hamstrings. Deadlifts and hip thrusts can help strengthen the glutes, good mornings and low-weight leg curls can help strengthen the hamstrings. This also helps for some people post-adjustment, and mixed with physical therapy, to keep their body in alignment as these muscles help to pull your hips and lower back into place and hold them at the correct tilt. I've seen a lot of taller people have this issue. Because they have more leverage to lift things with just their back, these other muscles and tendons can be proportionally weaker and it causes problems.
I hope you and your chiropractor can resolve your back pain together!
i am 77 year old retired barber avid golfer.H ave been dead hanging 60 sec. at time 3 to 5 times daily for 2 years back and shoulders never felt better
I have been hoping for an update like this. Thank you!
My chiropractor said to me, when I talked to her about the "hang for 7 minutes a day", that she thought 2-3 minutes a day, 4-5 days a week was a better idea. And she suggested getting an inversion board 👍☺.
It makes good sense. I am 49 years old, and I cannot hang for much more than 30-40 seconds at the time either. I will try to do hangs more consistently, my biggest "problem" is, tjat my pull up bar is outdoors and it has been raining almost every day for the ladt month.
Keep it coming!
Thank you for the comment.
Stability and form in every exercise is vital. For a hang keep your feet on the ground. All the UA-cam videos that described issues with any exercise/machine are due to movements/speed that sacrifice stability and form.
With your knees up legs forward, your working your lower abs which stabilize your lower back. There is inherent relief in stretching and strengthening your lower abdominal muscles.
My apologies in advance if this is redundant. I use clips so that I can hang effortlessly for 3 mins while relaxing my shoulders and back muscles. I realize I am not gaining any grip strength but it definitely helps with shoulder and back issues. I too place my toes behind me in order to hang in as neutral position as possible.
GREAT video. Thank you for your time and effort!!
Thank you very much for feedback and comment.
Hey man what are clips? I’m having lower back issues as well
I tried an inversion table also, but it did nothing for me. See if you can find a reverse hyper machine. I got one for my home gym and it was one of the best things I have ever done. Within a month all my lower back pain was gone. As long I use it once a week or so, the pain stays away. I am now pain free after a decade of suffering, feels like I am 20 again. My machine was a 400lb monster from Titan Fitness, but Rogue also sell a popular one (WESTSIDE SCOUT HYPER) that folds up. I got that that model for my father and it greatly helped his lower back as well. They are not cheap ($500-$750) but compared to the amount I spent over the years on Chiropractors, it was an absolute bargain. I will sing their praises until the day I die, an absolute game changer for lower back pain.
Hang in there
I do that same hang, sometimes with two plates and a quarter (115 lbs.) resting on my knees. Then again, when I do that much weight, I can only hold it for around 20-30 seconds. The true free hangs, like in your video, without added weight, really are a game changer for the back and decompression👍 I tell everyone to do them; my clients, friends, family, even strangers sometimes 🤣🤷♂️ Free hangs...and Yoga 🧘♂️🙏🏻
I did dead hangs sporadically as part of grip training but never in high frequency. I thought that if the frequency was too high it could interfere with lifting.
But once I started doing them 5-6x a week, I discovered that it didn't have a negative impact at all. They have done wonders for my neck, lower back, shoulder mobility, and grip strength/my kinetic chain.
In fact they've been like a miracle cure overall. I do 3-5 min of hanging per day spread out in 60 sec rounds. I'd also add that doing one leg stands daily has done wonders for my hip mobility as well. 👍
I've been hanging now for a few weeks, building from 15 seconds to around 1 min 15 2 or three times a day. I also initially found pain between my shoulder blades which i think was my spine being stretched back into it's correct alignment. I have no curve at the top of my spine and i feel really more flexible. I always hand after a deadlift or squat workout. Definitely helped. Also with my pull ups which have impoved
Awesome! thank you for sharing.
I’ve had a Teeter Inversion Table for about the last 15 years, having had Sciatica from lifting very heavy weight. I’m 72 now and swear by it👍
yeah, it has been a game changer for me as well! Thank you for sharing.
Hey i had similar issue with lower back. They key is not focusing on the low back but instead your hip flexors. Work toward being able to do a 2 minute hold deep squat holding a broomstick (or any stick) overhead. And a 1.5 minute hold per leg elevated lung also holding stick above head. These 5 minutes have been very impactful for me.
Thanks. Have you looked at the atg split squat?
@@jackdiamond931 absolutely. I just bought dumbbells, platform stepper, and squat slants in order to add more load and depth to the atg split squat
An inversion table will help those back issues.
I used to go to the chiropractor for years due to back, neck and hip injuries and was never getting better. I was just going back over and over again, sometimes twice a day.
I decided to try an inversion table and was able to correct my back, neck and hip issues very quickly. I have not been to a chiropractor in over seven years now. Also haven't been on the inversion table for about two years now and doing quite well.
After a couple years I do feel like I need to get back on the table for a few day again to decompress and realign everything.
I agree. I've been using an inversion table alongside hangs and seeing a chiropractor and I have to say things really turned a corner when I started using the inversion table regularly. I did a video on it.
thank you for the comment.
Best video I’ve seen on subject . Honest with your experience. New subscriber
Thank you very much.
I've been doing dead hangs 5 x 1 minute hangs per day, lower back pain gone, pull ups are much better and shoulder look wider. Highly recommend it.
I wake up and hang on my chin up bar every morning for 2 minutes followed by a 3-5 min. Inversion table session as part of a morning stretch routine....would highly recommend either!
I feel compelled to comment. I am 52 year old female. I recently went through a bilateral mastectomy with immediate reconstruction due to breast cancer. No chemo, no radiation! I’m an Army veteran, prior back surgery, (L5, S1) no hardware. I have a small farm/ranch/homestead that keeps me active all day long. There were things that I was doing each day that helped maintain my spine. I would dead hang a couple of times each day. I have no idea how long…. Probably not more than 30 sec at a time. I would lay flat on the floor on my stomach each afternoon around 2:30 for 15-45 min depending on how I felt and what was going on. I would take a hot epsom salt bath a couple of times each week. I walked around 5-6 miles each day just doing the normal routine around the farm. Repercussions of breast surgery recovery process were no more hanging, no more flat on chest floor time, very limited walking initially, sleeping in a different bed with a wedge support and then sleeping in a recliner for about a month. My husband took excellent care of me and did all the farm work until I was able to incrementally reintegrate into my normal daily routine. We went to a movie on thanksgiving and the combination of the drive and sitting for the movie caused some back issues to resurface. I was having a really rough day a couple weeks later on and decided to walk to our pond. My kayak was half full of water and when I tugged on it to get it up further on the bank my back slipped. I screamed and cried!!!! That was December 12. Since then it’s been a hell of a time. I had a MRI of lumbar spine January 6th and it revealed that I have bulging or herniated disc on all and there is stenosis and extra bone growth. The pinched nerves are excruciating! My husband ordered an inversion table (Innova brand) and I’m using it a couple of times every day. I have a tens unit that I use some days. I am now back to walking a fair amount, hanging again and flat time on the floor. I have a referral for orthopedic surgeon but really hope I can come back from this on my own. My point is that anything you can do to maintain fitness and health is worthwhile! I didn’t realize how extensively beneficial my daily routine of hanging, flat time, etc. were to my overall health until I wasn’t able to do them. Thanks for reading! Stay healthy! Stay flexible! Stay strong! 😁🌺
Thank you much for sharing your journey and especially the message! I’m glad your continue to work to get back to your routine and hope you’re doing well 🙏🏽
Think the way you could step this up is by using a finger board like climbers do. Going through the settings really improves forearm strength and shoulder mobility. Appreciate the video, got me back to dead hangs 🙌
hangboards are much more specific training for finger strength, not for forearm or shoulder strength. it's very easy to injure your fingers on a hangboard - especially if you haven't already conditioned your fingers from climbing. please use with caution.
For lower back issues, which is what i have. Take that bench and put it some feet away in front of the space where you will be hanging. Almost to where your heels are barely on bench as you hang. Sort of an angled L formation and just hang, that will put your lower back in line with rest of your back. Inversion tables for me SUCK! Anyways hope you give this a try and it makes your deadhang easier and your lower back pain gone
I have been hanging from a doorframe for a couple of weeks. I started doing it for lower back pain, and find that hanging with my feet behind me gives the best stretch as I am most relaxed. My back doesn't seem to be arched.
The most interesting thing, however, was the improvement in my shoulders. Initially I couldn't hang without taking some weight on my feet - two weeks on, no problem.
Ever since buying an inversion table I no longer get any back pain. Additionally making sure your lifting form is good is also crucial to not worsening back pain.
I’m pretty tall and I’ve always preferred to hang on bar high enough to where even fully extended my feet aren’t close to the floor, basically no need to lift or raise them.
Dead hangs are great. I'm going to tell you one of the best things that helped me with lower back pain is hanging upside down on gravity boots and taking walks barefooted. Hanging upside uses gravity to stretch your spine in the opposite direction. Barefoot walking is good for sciatica because the majority of nerves in your body are in your hands and feet.
good info. Thank you for sharing.
I am going to find a place to do the Dead Hang because it seems to be a good thing to do for my back. I get on my inversion table for 5 minutes a day and I truely feel the difference, it helps me with my lower mid back pain. Thanks for your video and explaination of the Dead Hang.
For people who have bad muscle knots, or impingement in shoulders or even rib subluxations... go for as wide of a grip you can; this will stretch the muscles connected to your ribs. Using wide underhand grip will provide alot of relief for shoulders. I do not use a shoulder width grip: in my eyes it's a waste of time.
good info. Thank you for sharing.
Personal experience, for lower back you need to strengthen your glutes and abdomen, I always had sciatica issues untill I started doing deadlifts and squats focusing on glute squeeze and pelvic tilt that in combination with abdomen workouts
Hope this helps, great video
Thank you very much for the information and for the feedback.
Dude highly recommend the Rogue Big Ray belt instead of an inversion table. Look it up it’s awesome. Hanging from your ankles can cause ankle problems
Never heard of that. I’ll look it up right now. I like a lot of things from rogue.
It said we need the rest day and not good to do every day but only 3 days a week.
I got amazing result and health benefits from deadhang but it hurts sometimes when continuously every day. I swim now faster and longer than before without feeling exhausted. I had problems with my shoulder rotator cuff and arms joints but after a few days started deadhang these discomfort and pain were TOTALLY gone . When overdo i feel aches but that's from the muscles, not the joints. Skip a day between then I am ok
Very accurate information. I will not pass this exercise as it helps me tremendously after many years suffer with pain that nothing seems to work as a relief. I am 70, after started deadhang I can swim 1 hour every day with ease (50 meter international pool)
Thank you, you're best❤
That's awesome! Thank you so much for sharing your journey with dead hangs. Thank you for the comment.
68 and just started hanging. 1st @ 10 seconds, now to about 40 seconds, 6 days a week, after a slight body stretching, limber up, right after making coffee. 1st thing after elongating through sleep. I have an inversion table but haven't used it in a very long time. Keeping the back healthy with good core exercises is helpful as well. Waking the body up slowly, approaching everything in the same way, using weights, bands, isometrics, walking, running, cycling, swimming, everything in slow moderation and not over doing any is key. First sign of any discomfort, pain, ache, etc., I back off and evaluate, adjust and fix or back completely away until the issues have been resolved. We have but the one body, our castle if you will. It needs maintenance, be smart about what goes in as well as the upkeep.
great information. Thank you for sharing.
I do dead hangs after every workout - for decompression and improving my grip.
I do a dead hang at home every day. If you don' t do the hanging chair (knee(s) raised... the dead hang seems like more of an upper body stretch. Try doing a chair hang (knees raised), one leg at a time. That will tell you where the low back pain really is and help correct it. The chair hang also is great for your glutes and abs.
Thank you 🙏🏽
Awesome! I do this as well!!!! If I could make one suggestion, while hanging, exhale and hold it, that will allow you an even greater stretch, relaxes your intercostal muscles, and give you a mm or two more of stretch which can help with the release.
Thanks for the update , I am getting ready to start with my new Power Tower from Academy. I have been doing 5 minutes on my inversion table every day and it has been helping me with my mid-back pain.
Thank you for this video, it's just what I was looking for. I just started working out again at age 49 (Fit by 50) with back problems and I started doing a Dead Hang before each work out starting at about 20 seconds each rep. Knowing others can generally hang for 30 second reps gives me an idea on where I'm at just starting out. Thanks again
Glad it helped and thank you very much for watching and for the comment.
im looking into dead hanging. but can say the best relief for my lower back i got past year was using a quality saddle stool, or whatever it is called. The one with the gutter in the middle to relief some pressure points and air the family jewels. Cost me 200 euro and is an active way of sitting so it needs to get used to and is tiring but in the end improves daily quality of life. After about 3 months i gott used to it. Whenever i switch to a normal ergonomic chair my back gets weak fast.
After severely compressing a disc at L5 S1 my surgeon wanted to operate to
" liberate the sciatic nerve" I said no to surgery and went on my own path of decompression therapy..hanging helped massively..IMHO you need to keep your toes on the ground and completely relax your pelvic girdle... there was one day were my whole spine just clicked, one vertebrae after another...it felt awesome!!
That’s awesome! Thank for sharing. 🙏🏽
42 years old. Did a 100 second dead hang on my first try then did 120 seconds the very next day.
For spinal decompression I feel better when I let my feet touch the floor, I actually rest my feet a little behind me and it hits my lower back very well.
I personally do 1 minute after I wake up, 1 minute in the afternoon, and 1 minute before I go to bed. I haven't hurt my back since I started doing them a few years back, in general it just feels better to do it.
I think with your main goal being to fix your back, and your secondary goal to improve grip you should look at Donnie Thompson low back protocol - where he hangs upside down in the rack from a resistance band
Instead of of inverse table you can use a cable machince. You use two handles on both feet and do stomach crunch. See “Knees Over Toes guy” video for example😊😊🙌🙌
That sounds interesting. I’ll check it out.
Hangs have helped me tremendously with shoulder pain .
helped with mine as well.
Great video. I disagree with couple of things, so I'll give my prospective here. Maybe it will be helpful to some of the comment readers. Try both ways, see which one you prefer better.
I only do it when my back starts giving me problems. I wish I could do it daily to prevent back pains rather than fix them and I will get to it one day, but I am not there, yet.
If I try doing it with my legs crossed like this video shows (sometimes I don't have access to appropriate height hanging bar), I get limited result. If I still do it on repeat, few approaches a day, then cumulative effect of crossed legs hanging might come close to one round relaxed legs, but I'm impatient for that.
Straight relaxed legs is the best way for me. My own explanation is that some muscles holding my legs in a bent position are also in my torso, so they don't get relaxed and I don't get best result.
For the first 40 seconds I get nothing. This is how much time it usually takes for the muscles in my lower back to slowly relax. Between 40-60 seconds is when I start feeling my spine to relax, crack a little, to actually feel better. This time beyond 40 seconds is what gives me lasting relieve from pain. Between 60-90 seconds the effect is more pronounced, but it starts wearing down on my hands. I just can't hold my weight for much longer and lose my grip. I don't jump off, I try to hang where I have 2 cm to the ground from my fully stretched relaxed hanging. Or, I step onto a little stool if I have to hang higher.
I don't curl up my legs ever, unlike this video shows, although I can see some benefit doing it to the side in 60-90 seconds timeframe. My way is different. I may start playing pendulum with my body, giving it a bit of twisting and rocking back-forth left-right movements. Something that I don't use much of muscles tension just to start. Just start it with hands (left-right), of legs (twists, front-back) and then play pendulum with your relaxed body for the next 10-15 seconds.
One time a day, 60 seconds or more for about 3-5 days in a row is all I need from near limping from the back pain, crooked and cringing to springing back to life. I wish I could have dedication to do it every day for just 1 minute. Maybe some day.
Thank you very much for sharing.
You should try single arm hangs go from one to the other back and forth while hanging, Its pretty awesome.
Thank you. I do that from time to time and it truly is effective
Those really helped the shoulder pain I used to have doing military presses
I did the dead hang for one minute a day,, and then gravity boots for 10 minutes, combined with 2 sessions with a Network Chiropractor a week, and 1 hour of yoga a day. I never felt better!
Thanks for sharing this. I plan on doing this in the near future but after my running program is done this summer, to avoid unnecessary inflammation in the back messing up my race.
I am a 74 year old male who also had a lower back issue. I started hanging but the lower back still bothered me. I then started using an inversion table and after a couple of weeks getting used to the strange feeling in my back using the inversion table the pain started to ease. I invert for 15 mins 5 times a week including hanging two sessions of 90 seconds included and my back has never felt so good and pain free now. I recommend the inversion table for that reason.
Thank you for the information sir. Yes, I actively use an inversion table now.
Thank you for sharing.
Firstly, sweet mullet, man! I enjoyed the explanation of how the hang works!
Thank you! I appreciate the comment.
I’ve been doing it for a few weeks, two minute hangs, three times a day - great for the upper back, same issue with the lower back you’re having. I’ll try changing my leg placement, nice tip.
Thank you! I did end up getting an inversion table and that has really helped my lower back. Thank you for the comment.
Just started implementing dead hangs last week, thanks for your videos 👍🏼
Thank you 🙏🏽
Go to a physical therapist and check if you have any imbalances for hip internal/eternal rotation. I had a ton of low back pain (mainly right side) and my hip was shifted due to have poor R hip internal rotation. After getting the proper ROM in both hips, squatting, bending, and moving became pain free. Didn't have any restrictions in the hips that my lower back had to compensate for.
Good video. I really like your approach, very honest and thoughtful. You come across as having good patience and humble.
Dead hang fix pretty much everything with shoulder, back and spine. Two types of dead hang, one is the standard one like the one you performed here which is known as mobility dead hang, the second one is by bringing the shoulder blades close together and hold in that position, that is known as stability dead hang. Both are important depends on your needs, are your shoulders lacking mobility ? If so then dead hang for mobility, are your shoulders lacking stability ? If so then dead hang for stability.
I watched your 1st video about a month ago. I have been doing hands ever since. My shoulders feel fantastic! I am a veteran lifter and have experienced many injuries; especially my shoulders. But I feel so good after hanging. It is still hard to go very long. I’m glad that your experience has been similar. I really appreciate the update. I will try to vary my leg position and see how that feels.
Awesome! so glad it helped and thank you for sharing.
If you want to look into lower back pain and you are an athlete, take a look at the quadratus lumborum. A hip that is Aslant will give you problems in the Sacroiliac joint. A good german channel on this topic is "Strong and flex"
Best I can do is 1 minute and so glad when I hit the last second and turn loose...but proud of myself to make that last second..wow feels good
good work. I know the feeling.
Thanks for making this update. This info is very helpful. This makes me consider that adding the inversion table may be the way to go. Well done.
🙂🙏🏽
How I thought you were doing 7 minutes straight of hanging at first. I hang straight for about 2 minutes so I though I needed to really step it up!
I love both the dead hang and the bent arm hang. Really have to engage your whole body to keep good posture with the bent arm hang. Love the content, thanks for uploading!
How I've got around the time factor hanging is...
Just hang for 30, or 60 during my recovery between exercises.
7 minutes is definitely too much.
There's usually part of the equipment your training on that can be utilized between sets
Hey, thank you for the update, and sharing your journey... and congratulations on the positive back results! Great stuff.
*Some random thoughts:*
• great that you're varying your grips
• wondering why people call it a _dead hang,_ even when shoulders are active (like you showed)
• I know you said you're not concerned with duration, but I have three tips that might help...
First, a little about me: I'm 65, been hanging for a few years... but, like you, actually got a bit more focused about it over the past year. Similar to you, I average about 5x/wk., and dance between a single hang (about 100 secs., these days), and just over five mins. (3-4 hangs). My PB was something like 2:04.
But those hangs need an asterisk by them... but that brings me to my tips.
*First,* I heard a UA-cam trainer suggest "bending" the bar. She didn't explain it, but I started trying to do that, in various directions (fwd, bkwd, stretch out, compress in) during the active and passive parts of my hang. So I'm not just working the hand grip, but also the shoulders throughout the hang. I feel that this has brought a lot of newfound strengthen to my shoulders -- and, it never seemed like it hurt my time in any way. Long-term, I believe it has actually increased hang time, because the shoulders are supporting the weaker link (hand/wrists).
*Second,* I vary my grip a _lot._ A couple you haven't mentioned are a neutral grip (I have some parallel bars) and towel grip (the most challenging, but I've made lots of progress once I decided to commit to it). I also use tree limbs (there are several within walking distance in my neighborhood).
*Third,* I've added weights. Too cheap to buy a vest, I put wts. in an old backpack. I'm up to about 20 pounds now. My hang times didn't decrease much... and when I'm unweighted, I've been able to hang longer than before.
*Finally,* I'll mention time off. I used to do this every day.. lately been playing with every other day. (I also do pullups, so that confuses the formula a little.) I've noticed my hang times are often better with 48 hrs. rest. I think they've been even better with 72 hrs. In any case, I'm coming to terms that even these smaller gripping muscles need, and deserve rest, when I am working them hard.
Didn't realize I was going to write so much. I hope this is helpful to someone.
wow! Thank you so much! This is all great information and I have taken note and will be trying a lot of this. Thank you very much for sharing the information.
You are most welcome, @@Krufessor_Rad!
(Update: Just had two more PBs in the same session, the other night -- 2:07, then 2:10.)
it might sound counter intuitive but what REALLY helped my backpain was the JEFFERSON CURL.
i was having debilitating backpain from work so bad i i would work up a sweat just from pain of removing workboots at end of ten hr workday.
But light jefferson curls with 8-10 kg for one or 2 sets abolished like 90% of that backpain from working 10 hrs a day 50-60 hrs a week.
Yes! I discovered the Jefferson curl a few months ago and it’s a winner for sure. I need to do it way more often.
First time watching you and let me suggest (as a professional), your form is off in several key areas:
1. Do NOT cross your ankles...ever...doing hangs, or any pull-ups.
2. Vary your grip width.
3. You can hang FAR longer than you think you can. SQUEEZE the bar like you're trying to crush the bar.
4. Work on developing better posture. Note: vertical hangs are among at improving your posture.
5. You can add 5 seconds per week up to 600-second hangs. Do the math.
Great notes. Thank you.
I’m 64 , 5’7 and 180, I started doing Hangs just a few weeks ago. I start with Hangs before Training to Loosen up. I have been doing sets, Start with 1 minute and rest for 2 min, then I do 30 sec hangs and Rest for 2 min for 4 sets so total of 3 min. I engage my back slightly when I’m hanging so I guess that’s not considered a DEAD HANG , my arms are slightly bent but I do feel that my back is feeling better and of course my forearms and Grip strength is improving. I am Hoping to Be 6 Foot by the Summer LOL, seriously, my goal is to be able to hang for 2 min straight ( 120 sec ) so I can win that competition they have at the local Fairs “Win 100 dollars if you can Hang 100 seconds “ 🤗
nice work! Keep it going, and good luck on that contest. That stuff is hard. I've seen some videos of those.
Amazing how you can hold 3 to 7 minutes, me just starting out to the gym, can only hold 17 sec 3 rep,
Hopefully can reach that 7 minutes PR😁
I rest my toes on the ground and try to relax my back and sink my hips further into the ground. It gives a very weird discomfort but it stretches it in ways you couldn’t imagine
Gayyy
@@filthyfrank.5 ur not the demographic bud
@@jordantishler2051 gayyyyyy
Thanks for your update with your experience with the dead hang. I also started with the dead hang recently because I also have some pain with my back and I want to increase my grips.
Just one remark from my side: don't do dead hang before workout but AFTER as it is kind of a stretching. There are studies showing that stretching is beneficial after workout but they may lead to injuries if they done before.
Good luck!
That’s great advice and now that you mention it I remember seeing that information as well. Thank you for the comment and thank you for sharing.