How to Train Deadhangs (The Best Functional Exercise to Strengthen your Grip & Forearms)
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- Опубликовано: 26 ноя 2021
- Subscribe: bit.ly/BodyweightMuscle
Through time, I’ve tried several ways to strengthen my grip and forearms…
(even those old 70’s grip-squeeze thingies)
But I always go back to one simple, and, in my opinion the best functional exercise to strengthen your grip!
Check out todays tutorial on how to train your grip and why it’s important (especially as you grow older)!
Book mentioned in the video: amzn.to/316EL9l
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Disclaimer:
All information in this RUclips channel is presented with good intentions. You must always consult your physician prior to starting any exercise/diet program, especially if you have any medical condition or injury that contraindicates physical activity. All forms of exercise pose some inherent risks. You must take full responsibility for your safety and know your limits. Before practicing the exercises in this book, make sure that any kind of equipment or surface you train on is well maintained. Do not take risks beyond your level of experience, aptitude, training and fitness. If you experience any acute or chronic pain, consult a physician. This publication is intended for informational use only and I will not assume any liability or be held responsible for any form of injury by the utilisation of this information. 
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Got any questions? Leave them below!
Book mentioned in the video: amzn.to/316EL9l
Doorframe Pull-up bar: amzn.to/3D2OhaC
I consider dead hang and ATG squats my two most important exercises. For dead hang workouts, I prefer to keep it primal, do what I feel like doing, and go with the flow. This has made it fun and keeps me looking forward to the workouts. I am sitting here right now and cannot wait for my dead hang workout tomorrow. My progress has been steady. My two-arm dead hang is 110 seconds the last time I maxed. I have not tested my one-arm hang max yet, but I do regularly do one-arm dead hangs in my workouts.
nice Jake, 110" is great! I also find that keeping it fun but also high frequency (at least one DH a day since forearm muscles tend to recover pretty fast) works great as well!
grip strength is so underrated! Thanks for this great video
Grip strength is definitely a great asset for good calisthenic skills. Thanks for this tutorial. 🔥🔥🔥
Newcomers here.
For what I've seen so far, this channel is so underrated.
Yours videos are just straight to the point, with a great content.
Hope someday you receive the recognition you deserve.
Keep it up with the nice content bro!
Hello TheEye, thank you for the kind words, I appreciate it! 💪🏼
Thanks for help.
Did you know that grip strength is important in karate? A karate person doesn't grab your arm by the clothes. He grabs the upper arm muscle and tries to inflict so much destruction with finger/grip strength that the arm would be useless in further combat. Some styles of karate even toughen up the wrist bone to use to strike nerve centers of an opponents forearm. Tap along the thumb side of your forearm and you'll feel the pain.
cool info, thanks for sharing!
Your videos are just getting better and better. Definitely the most relatable all round fitness guide that I have personally come across. Please never stop!
Hey Graham, thank you so much, I truly appreciate the positive vibes brother 🙏
New sub & viewer. I already l like it. You answered 2 of my questions in 1 spot so I'm so interested to watch more. Thanks mate.
Welcome to the channel K!
There was a study done some time ago, I can't think of when at the moment, on monkeys because their grip strength is incredible. Likely, from being in their own habitat swinging from trees.
Grip conditioning carries over to a powerful grappling ground game to becoming unstoppable in your weight training. Thank you for the video!
Hi Bob!
Don’t forget about the diameter of the bar you’re hanging from - makes a huge difference
Indeed, diameter, material, weather (humidity etc.)!
Long dead hangs 💪🏾 I personally use it to strengthen my forearm too !
Should I train it before or after my workout?
Hi Marco, I recommend it at the end of your workouts!
I need to improve FAST on this. This is the monthly challenge at my gym, currently 1min 7 secs by a rock climber. I can do 10 secs max
Alternate between single and double arm from day to day for better results
Thanks for the informative and well presented video. What are the benefits of an active hang, where shoulders and scapula are engaged?
Hi PP, I like to use an active hang while performing pull and chin-ups since it increases muscle tension and mind to muscle activation
Goood stufff
thanks Nadhir!
Holy cow single arm hangs are very difficult I can only get about two seconds
yup, they don't look difficult but they're quite challenging indeed. Give them time, stick to the training guidelines and you'll get a lot better at them before you know it ;)
0 seconds yet...will change that asap the coming weeks!
haha, hey Marcello! give it time, you'll improve!
Yeap. That’s the only one!
Excellent Anthony, my shoulders are wrecked (20+ years of rugby) so hanging is now my thing. While hanging I also do scapula mobility movement is this wrong ? Thanks.
Hi Steve, passive hanging is believed to offer the most value for shoulder health! But you can use both. I like to do mobility stuff during my warm-up and do the passive deadhang during my workout or at the end of a day (coupled with some hamstring stretching before bed usually).
Here's an exercise I include in my warm-up: ruclips.net/video/JkpDgXmRVJ8/видео.html
@@BodyweightMuscle yes they’re the ones I do, I do some reps during the hanging time. I’m currently trying to do 3 x 60secs. Thanks for excellent reply and help.
2:33
Just tried these & got 30sec each side. Forearms feel pumped!!!
that's pretty good, was that without any one-arm deadhang training experience previously?
@@BodyweightMuscle no specific training, just lots of pull-ups & chin-ups, some using things like towels to challenge grip
I'm training false grip on rings, but I'm still quite terrible at it
Give it time Omar 💪🏼
Would this help with golfer's elbow? I've recently added dead hangs to try to fix my golfer's elbow. I have no idea if it's working, but at least it doesn't hurt doing it
Hi JV, deadhangs usually don't help for golfers elbow. I've gotten questions about golfers elbow quite often. I'll try to make a video about it soon!
@@BodyweightMuscle Awesome, looking forward to it
I have been stuck on 30 seconds for a while now. I can just barely make it that long. I use gloves but maybe i should just use bare hands. I am over 70 male. Should I just do it more than once each day ?
What is the difference between Pull & Row ??
During a row you pull yourself using a more horizontal angle (compared to a more vertical one during Pull-ups)
I notice those who do this have good postures.
For the single arm hangs, do i do 1 set per arm or do i alternate arms for both sets?
Hi TKF, you alternate arms for both sets 💪🏻
@@BodyweightMuscle Noted wif thankss :)
Hey there, i was looking for this kind of videos all over the internet, i've been doing deadhangs for about 9 months now, i can do 1:40 double arm and about 40 secs on one arm, problem is i was able to do this about 2 months only when i started working out and since then i cant see a second of progress, i am aiming to reach new highs and it seems like everything i do doesnt work, for the record i train deadhangs twice a week in a seperate session aside from calisthenics, i usually aim for about 5-12 min of hang time per session, if you can give me some tips on how i can increase my hang time on the bar i will be extremely grateful.
Hi Void,
Forearms and grip-strength training generally have a higher capacity for handling and recovering from higher training volumes compared to other muscle groups.
Therefore, higher training frequency and volume is possible and recommended if you’ve hit a plateau.
Here are a few reasons for this:
a) Muscle Fiber Composition: The forearms consist of a higher proportion of slow-twitch muscle fibers, which are more resistant to fatigue and can recover relatively quickly. These fibers are better suited for endurance-type activities and can tolerate higher training volumes.
b) Daily Use and Conditioning: The forearms are involved in a wide range of daily activities and tasks that require constant use and conditioning. These regular daily movements and activities can condition the forearms to handle higher training volumes more effectively.
c) Smaller Muscle Group: The forearms are relatively small muscle groups compared to the larger muscle groups of the legs, back, or chest. Smaller muscles generally have a shorter recovery time and can handle higher training volumes.
Still, as with everything, it's important to note that individual differences exist, and not everyone's forearms will respond the same way to higher training volumes.
Factors such as genetics, recovery capacity, training experience, and overall training goals should be considered when determining the appropriate training volume and frequency for any muscle group.
Always listen to your body, monitor your recovery, and adjust your training accordingly to avoid overtraining and potential injuries.
Sounds like overtraining to me
Do weighted dead hangs.
Where do you live? Those mountains are beautiful
Northern Greece - Kastoria!
I've been trying to train deadhangs for 2 months now and can't get over 20 second because of pinching and extreme pain in the upper palm where I grip. Any recommendations?
Hi there! What kind of grip are you using? Open or closed? (thumb over or under the bar)?
@@BodyweightMuscle thumb under the bar
5/2
3 Sets, 1 minute rest
Time should be the same for each set
Eventough I can hold deathhang for more than a minute I can't hold one-arm deadhang yet.
what if u cant hold it for more than 10 seconds???
work on getting a minute of bilateral deadhangs first!
@@BodyweightMuscle I actually meant what if can't hold 10 seconds on bilateral deadhangs
Thumbnail has a misspelling
😄 indeed thanks for letting me know, will correct asap