how do you do it? my lower back hurts when doing a dead hang,so i have to put my legs forward and activate the core,then it's better....but if i just let it hang then i feel tremendous tension in the lower back
Thank you so much for all the details you put into this video! So many hanging videos never even bother to differentiate between active and passive hangs, let alone get into troubleshooting and goal times and frequency. Now I feel like I can approach this with precision, rather than just winging it.
I started hanging around 2 years ago. I do just 1.30 mins a day. I suffered for years with several old shoulder dislocation injuries and could barely raise my shoulder above horizontal. I also had a very hunched over stance and walk since my teenage years. I'm 6 foot, but looked like I was 5'8".😊 Dead hanging has sorted all of that. I'm 47 and walk straighter than ever. My shoulders are 100% and I have a great routine of chin ups/pull ups. Hanging really helps with that too. It's an exercise with amazing benefits for such little effort.
I have to do this because I injured my lower back in a handstand. I’m 4 months postpartum and was heavy into calisthenics training before having my baby but I didn’t realize I was going too hard. Well I learned my lesson. I’m on day 4 of dead hangs now. My grip is getting stronger UPDATE! My back is better! It took 6 weeks to heal. Consistent dead hangs, cobra stretching & other techniques helped my back. I can now do handstands again! I feel completely fine. It was AWFUL but all is well now. Be consistent with the exercises.
@@BodyFixExercises 86 years old, 180 pounds. Was able to do 3 seconds, then 10 next day, now up to 20, and will hang every other day or so, to keep increasing the time. Working up to a minute per hang.
This video showed so many whats "what" and "what not" along with the "why". This is a fantastic presentation. I am sure it took a lot of research and time to make this concise and crisp content. Thank you for the efforts!
I used to have pain that started in my palm that went all the way through to my elbow and up to my shoulder but it's virtually gone after i started hanging off my pullup bar. It's one of the best ways to fix your posture imo.
You get more, and quicker, decompresssion by doing slow knee lifts with dead hang pauses between each. You can add active hang as well. Or "activate" the sholder blades for part of the stretch or movement.
I have been doing dead hangs for a while, but what limits me is the grip. My hands get sore even with gloves. I am a 75 years old woman and I do app 1 minutes 20 seconds continuously per set for 3 sets. Following this video, I will reduce the time and do some active hangs, this may be easier on the hands.
absolutely excellent advice as always Stefan...I gave myself an agonizing frozen shoulder (which still isn't 100% after 24 months) by doing too much, too soon with the passive hang! if only I had this video three years ago 😭
Ooh! Frozen shoulder! Ow!!! That's EXACTLY why I recommend taking it easy to begin with. So many videos recommend dead hanging, but hardly anyone warns people to begin gently and slowly. Interestingly enough, hanging can help restore full range of motion after frozen shoulder... IF you do it very gently, bit by bit.
Hangs have been a life saver for my RC issues. I have one of those pull-up bars that goes in the doorway. I started doing assisted hangs with my feet on the ground at first. I got immense benefits in terms of pain, mobility, and decompression from assisted hanging alone. I only progressed to actual hanging as needed. There's no need to go too hard too early, similar to weight training. Speaking of, weights have also been essential. I can do presses that I thought were off the table with full ROM and comfort. The ROM and stability improved gradually - I never forced it.
- Dead hanging has improved my shoulder impingement by at least 80% at the age of 56. I do 4 sets a few times a week for 1 minute but don’t expect to do 1 minute at the start.
My pleasure. Definitely start gently! Hanging can be great but hanging too much for the first day is like going for a 10klm run after not running for years. Bit by bit!
I've been dead hanging for about a year and the effects are noticeable. If I run into a stretch where I don't do them for a day or so, I can tell the difference.
Pull ups? Lol that is major cap, it does work the back but mostly the lats, never had any lower back pain after doing pullups and I literally never heard anyone to have that either @@pepin8277
I do scapula pull ups its also great, now i do it with 100kg on my belt at 65 kg bodyweight but im far from max, just try not to rush it as tendons adapt slower than muscles. It improves your mobility, relaxes you and helps your pull ups sooo much
My posture teacher told me it is beneficial only if you push your hips/center forward as you hang to stack the body properly. Also I see many videos talking about how sitting in squat position heals it. I believe it so will be sitting in that position more.
Be careful. After 20 years of lower back pain I tried hanging by my feet. It helped a bit until I tried to increase the elongation/traction by pulling on an anchored spot with my hands. Something tore in my hips and I’ve spent 15 months with hip and leg pain to add to the back pain. Just a cautionary tale.
@@jaxjones5013 Yes it was a regarded thing to do, the internal sound of tendons or muscles ripping is quite disturbing. As I found out to my cost, sometimes less is more! It’s weird, my thigh and hip muscles now stay in constant semi- contraction even after stretching them, I guess they are trying to protect against further injury. I can’t even sit cross legged any more.
@@yp77738yp77739You can relieve those muscles by passive stretching, active stretching will only worsen it. More than likely you must’ve went out of your lower back’s range of motion with it already being immobile and fragile, which is why your hip compensated and has been in pain ever since. Also 15 months of pain from injury isn’t the most normal occurrence, you need to increase blood flow to that area to start the healing process and you can only do that by using those muscles. Start off with small joint movements, moving it as much as you can. 1. Passive stretching to ease the muscles 2. Joint mobility to restore blood flow 3. Strengthening to prevent injury 4. Active stretching for muscle lengthening Pain isn’t normal, it’s your body telling you something is wrong. The sooner you let go of the idea that you HAVE to live in pain and tightness, the sooner you will be happier.
After 20 years of back pain you attempted a maneuver that should have been done after months of working out to support the muscles, tendons and ligaments. Unfortunate this happened to you and I do hope you get better but it is a prime example of why to see medical professionals for advice.
Just want to add to what he said about stretching impacting muscle performance. Static stretches (i.e. pretty much any stretch where you hold a position for a certain amount of time) can negatively affect performance. Dynamic stretches, however, have been shown to improve explosive performance. Dynamic stretches are basically moving in and out of a stretching position.
What I get from that snippet of article at 6:20 is my next hanging exercise will be pulsed, as it were. Contracting between stretches seems likely to produce the greatest increase in range of motion. Strength throughout your ROM is a longevity goal. Occasional pikes can target the lower torso. Call it 'live hanging'?
This excercise is great for lower back pain. I have 3 disk bulges and I find this relieves pressure within just a few seconds of a dead hang. However I need to use wrist wraps because my hand calluses start hurting and a wider grip because my upper chest starts choking the front of my neck.
I have been doing pullups and hangs every now and then for like 4 months now , I am 22 so not cause of any pain but honestly i can see myself doing it for another half a century if everything goes well lol , could only do 3 when i started , now i can do 7 normal, 5 paused at the top and doing hangs next to it definetly improved my grip too among some muscle gain and strenght, such a good movement and it doesn't take me more than 10 minutes every 2 days
just in case somebody reads this who has the same experience: I do hanging and pullups on most days of the week, as I have set up a pullup-bar in my office. I do it for forearm strength and because it's fun. But over many years, I have not noticed a single % change in my shoulders. this video popped up in my feet and I wanted to check it out as "hanging" seems to be the modern current cure-all-trend (like before it was pooping in a deep squat)
At work we hang truss from ceilings for concerts. As the chain motors pull the lighting into the air, I hang on to it with both hands. As it goes up I relax and let the truss pull me up slowly screeching out my entire spine, its one of the most refreshing experiences. Chain motors pull very slowly and can lift several tons.
Wow! what a really great video! Thanks so much for this. 2 Questions: 1) Should you contract your abs while you hang or is the goal to relax all of your body from the shoulders down and let it all “hang”? 2) does hanging with a neutral grip provide the same benefit as the pronated grip? Thanks again!
1. Keep abs loose, unless your low back hurts and slightly tightened abs makes it feel better 2. Not a huge difference because the difference will occur mainly at elbow level
I do weighted hangs. I have a pull-up at with 5 different grips. I worked up to a 100 lb kettlebell hanging from my waist at 25 seconds each hole. My bodyweight is 200. My grip feels strength feels great.
Great vid! 70 yr-old here and I have been doing dead hangs after my workouts for over a year. I'm now up to 2:00 per hang and it just gets easier with time. Maybe time to try for 3:00? 🤫
I have a 32" safety bar (the kind for bathrooms) that we put above the doorway. Hanging from this relieves my shoulder pain. I keep my feet on the ground since I'm tall enough to reach the bar and just lower myself until I feel a good stretch. I thought this might help people who do not have a tree or anywhere to hang a big bar such as what you have. Most door frames have a good, sturdy stud going across the top of the frame.
I am 50 and I do the hang up before and I gradually increased to 1 minute hanging. It's a great experience that I relax my backs and tapes. I'm feeling comfortable with stronger back. Unluckily, I broke my wrist recently during cycling. I hope I can pick up hanging again after my 2 months recovery period. 😂
Really a lot of good information here. I used to hang, about a year ago. I started out hanging for about 20 seconds before I would drop off and worked up to about 1'30" continuously hanging. Did that for a couple of months. At that point, I had so much tendonitis around my elbows that I had to stop. A year later with no hanging the tendonitis is mostly resolved but not completely. My shoulders were always fine, but it was brutal on my forearm tendons. I haven't started hanging again. Maybe I will at some point.
Change your grips up, do a mix grip wide, a close grip, medium and medium mix etcetc, that helps with grip overwork as it uses slightly different muscles.
Went from not bring about to support my entire weight at all, to lifting feet with bent knees for over 5 seconds at a time. Short rest then repeat. Find the stretch beneficial plus getting muscle tone.
Excellent instruction, and very timely since lots of people will be inspired by the rings and bar exercises in the Olympics. A few questions: 1. Would the recommended timing need to be modified if someone already uses an inverted traction table? 2. Are there ways to do this one-handed or elbow-supported, if bilateral wrist health is not available? (Unrelated question: Do you keep an eye on comments on your older videos? Since I'm looking at taking up powerbocking, I may end up with additional questions and wonder if they would be better to ask on a new video you post or on older videos dealing with a given exercise.) (Potentially will be signing up for your course, depending on how things go. 😅)
Thanks mate. Exactly what I was looking for only things that I would love some more direction if there is any on where and how to place the hands, I just followed the video though :) One question too if I should correct if my pelvis is arching through contracting abs ?
Could you elaborate more on the lower spinal contraction? Because you mentioned that it won't do much, but this is what really interests me. Are there excercises which can do more for that areas's relief? Thank you in advance.
Great video! I need to ask one thing though: when I do passive hang, should I relax 100% my muscle letting the ribcage to fall down? Or should I keep always a small amount of muscle tension?
What about inversion tables, Stefan? I've tried one. They take the shoulder pain from hanging out of the equation. They seem to make the lumbar area of the erector spinae really fire. Maybe it's trying to stretch that area and the muscles are trying to resist it i'm not sure I'd love to see a video on inversion tables, and if you think they are actually helpful, maybe a program beginners could follow like you've done for hanging I really hope you consider doing that frozen diaphragm video - not being able to breathe properly keeps me stuck in fight or flight (well, freeze). I see videos on sticking your fingers up behind your ribs but that seems risky if you don't know what you're doing. Please help me learn to relax the diaphragm and breathe again! 🙏
Inversion table are similar to hanging. They decompress, but don't localise the mobility... just like I discussed in this video. So helpful but limited in their usefulness
Great, I like to hang recently, now I understand better the passive and active hanging. The problem is my two shoulders feel differently. My left should is too weak and I have a feeling it is too close to my left ear. My minor or major pec is very tight at the should area and I am not sure which one. Thanks.
I started having severe seizures about 10 years ago. I needed shoulder surgery to repair the ripped up connections. I was dislocating my shoulder forwards and backwards. The surgeon told me to be extra gentle on my shoulder. No more seizures for years now. They found the right medications. However I lacked enough flexibility in my forearms to even use dumbells. I would hurt my wrists, elbows and my shoulders popping. I finally saw a gymnastics video and saw that I couldn't stretch my wrists enough, as in the motion like when you wave at someone. The stretching requires weeks of effort, but going to physical therapy was the right choice. I am now flexible enough and my forearms are now strong enough. You might need to strengthen your grip, which is a different part than the muscles used in exercises for just lifting weights. On my last day of PT, they had me hang and I had no problems. I am also lifting weights pain free. 😁🤗💪
I've gotten up to 70 seconds, 3-4 times a day now before my grip screams for relief. Took me months to get there... 20 seconds... 30... 45... now 70. My problem is breathing. I have to lean my head back a bit, or I can choke off my breathing. This is with my arms straight up. Do I need them farther apart?
As a personal trainer, I find your videos and tips very helpful in my practice. My clients are benefitting! Thank you for sharing your expertise. So many people are suffering from poor posture! Almost all my clients need this, even if they don't realize it when they start with me. Thank you again!
I tried hanging for a period of time after reading Kirch's book. I have a torn labrum.which I have managed for years with physio. However I was trying to improve my shoulder strength further. I think I probably over did the hanging as I've now made the problem worse, to the point that I now have bicep issues too. I wish I had seen this video before I read the book!! It's been 18 months of significant restriction in my shoulder and arm, the problem keeps flaring up
There’s a tree on our yard alright but I’m concerned that if I did hang on one of its branches, I might be the last straw on the camel’s back that can uproot said tree. I got afraid of trying since a really strong wind caused the mango tree (only a meter or so apart from the tree I mentioned) fell down and barely missed our house. If it fell on a right angle, I, who was studying, for sure would have been hit. Nevertheless, I’d still watch this video. Who knows if I could find something i could hang on to that could support my weight. Good luck and hang in there fellas xD
Stretching before a workout may not give the most effective performance of your muscles, but is it not true that stretching before a workout lowers the risk of injury?
I do hanging as part of my full body workout for about half a year now and can't do more than 3 reps of 40 seconds. Hands just start slipping away and gets very tired, even though I rest 3-5 mins between sets :/
Great video. I've been doing passive hanging now for 4 months. Started with 30 seconds a day and now im up to 3 min(3×1min) a day. Just started incorporating active hang in to my hold. I was thinking of doing 5min a day? Is that too much?
I have an arthritic shoulder grade4 where the joint is essentially locked from movement, Almost fused. I have no pain unless the joint grinds but this doesn't occur with deadhangs but rather push ups. I nevertheless have enough movement of shoulder for dead hangs due to scapula rotating. A surgeon said my scapula muscles are overdeveloped due to deadhang compensation. Dr Kisrsch gives example of arthritic shoulders benefitting from dead hangs and so avoiding surgery. Have you any info on this? I think the mechanics must be altered.
I have an incredibly strong core but hanging always gives me a few hours of back pain. I have no lower back issues or discomfort sitting or moving. I don't need that pain in my life.
As long as you can hang without your backside touching the floor, you can do at least a partial hang. It doesn't give you much room to progress to a full hang though, unless you can bend your knees and not touch the ground. I'd say the bars I used in my garage in this video are about as low as you can get away with.
Hi I am 22 and I have had several shoulder dislocations. I went to the surgery Arthrosopica omeris I. dex. Operation was 10 months ago. Is it save for me to do hangings?
My neighbour caught me screwing the hands of my skeleton to the tree branch. You should have seen his expression!! 🤣🤣🤣
😂😂😂
😅😂
😂 That must have been a beautiful sight. Did he already know what you do for a living?
😂😂😂💀
So did la guardia came along 😂
Thank you doctor. Since I decided to hang myself, I've never had to worry about my health problems anymore
Are you in heaven or the other room?
Look at my shoulderblades..they stick out more than the ones of a frog😊
😮😮😮
I hang for a total of around 10 mins a day, it has been a game changer in regards to my shoulder and lower back. Great vid, thanks.
Good stuff!
how do you do it? my lower back hurts when doing a dead hang,so i have to put my legs forward and activate the core,then it's better....but if i just let it hang then i feel tremendous tension in the lower back
@@germanpatis9136 Just lift your knees ever so slightly, start there, it will help.
@@germanpatis9136 Just lift your knees a fraction, that will relieve some of the pain initially.
@@germanpatis9136 release your legs and keep doing it regularly despite the pain and it will be gone. You'll have a strong back.
Thank you so much for all the details you put into this video! So many hanging videos never even bother to differentiate between active and passive hangs, let alone get into troubleshooting and goal times and frequency. Now I feel like I can approach this with precision, rather than just winging it.
Glad it was helpful!
I started hanging around 2 years ago. I do just 1.30 mins a day. I suffered for years with several old shoulder dislocation injuries and could barely raise my shoulder above horizontal. I also had a very hunched over stance and walk since my teenage years. I'm 6 foot, but looked like I was 5'8".😊 Dead hanging has sorted all of that. I'm 47 and walk straighter than ever. My shoulders are 100% and I have a great routine of chin ups/pull ups. Hanging really helps with that too. It's an exercise with amazing benefits for such little effort.
1.30 minutes? Do you mean a minute and 20 seconds?
@@steverabbits 1 min 30 secs
@@musashidanmcgrath thank you!
lol hanging around sounds like you go somewhere to have fun
I have to do this because I injured my lower back in a handstand. I’m 4 months postpartum and was heavy into calisthenics training before having my baby but I didn’t realize I was going too hard. Well I learned my lesson. I’m on day 4 of dead hangs now. My grip is getting stronger
UPDATE! My back is better! It took 6 weeks to heal. Consistent dead hangs, cobra stretching & other techniques helped my back. I can now do handstands again! I feel completely fine. It was AWFUL but all is well now. Be consistent with the exercises.
Bit by bit!
How hard is too hard?
@@sez9660 I got into a handstand but didn’t realize how much strength I had lost and I think I just made my back spasm. I should’ve not rushed it.
Can you do this with heds
Truly outstanding video; THANKS!
Glad you enjoyed it!
@@BodyFixExercises 86 years old, 180 pounds. Was able to do 3 seconds, then 10 next day, now up to 20, and will hang every other day or so, to keep increasing the time. Working up to a minute per hang.
This video showed so many whats "what" and "what not" along with the "why". This is a fantastic presentation. I am sure it took a lot of research and time to make this concise and crisp content. Thank you for the efforts!
❤️🙏
its brilliant for grip strength too
Yep
We thank you for this VERY HELPFUL coaching!
Thank u for reassuring this ,to me it is important I am 65 and I do this almost everyday
I used to have pain that started in my palm that went all the way through to my elbow and up to my shoulder but it's virtually gone after i started hanging off my pullup bar. It's one of the best ways to fix your posture imo.
You get more, and quicker, decompresssion by doing slow knee lifts with dead hang pauses between each. You can add active hang as well. Or "activate" the sholder blades for part of the stretch or movement.
I’ve been hanging everyday for about a year. My older brother who doesn’t hang was always an inch taller than me and now he’s shorter than I am!
😳
How old are you?
@@Ninjaboy45913
Can someone confirm that?
How old you are bro?
I have been doing dead hangs for a while, but what limits me is the grip. My hands get sore even with gloves. I am a 75 years old woman and I do app 1 minutes 20 seconds continuously per set for 3 sets. Following this video, I will reduce the time and do some active hangs, this may be easier on the hands.
Good on you. You sound proactive
absolutely excellent advice as always Stefan...I gave myself an agonizing frozen shoulder (which still isn't 100% after 24 months) by doing too much, too soon with the passive hang! if only I had this video three years ago 😭
Ooh! Frozen shoulder! Ow!!! That's EXACTLY why I recommend taking it easy to begin with. So many videos recommend dead hanging, but hardly anyone warns people to begin gently and slowly.
Interestingly enough, hanging can help restore full range of motion after frozen shoulder... IF you do it very gently, bit by bit.
Hangs have been a life saver for my RC issues.
I have one of those pull-up bars that goes in the doorway. I started doing assisted hangs with my feet on the ground at first. I got immense benefits in terms of pain, mobility, and decompression from assisted hanging alone. I only progressed to actual hanging as needed. There's no need to go too hard too early, similar to weight training. Speaking of, weights have also been essential. I can do presses that I thought were off the table with full ROM and comfort. The ROM and stability improved gradually - I never forced it.
👍👍👍
- Dead hanging has improved my shoulder impingement by at least 80% at the age of 56. I do 4 sets a few times a week for 1 minute but don’t expect to do 1 minute at the start.
I'm over 60 and appreciate the safety tips 👌. I have saved this video so l can refer to it while following your advice 😀 👍
My pleasure. Definitely start gently! Hanging can be great but hanging too much for the first day is like going for a 10klm run after not running for years. Bit by bit!
Great Advice! Thank you for the tips.
I've been dead hanging for about a year and the effects are noticeable. If I run into a stretch where I don't do them for a day or so, I can tell the difference.
My lower back is a mess and is in constant pain. I'm convinced that pull-ups and doing dead hangs between sets has kept my back from falling apart.
:skull: pull ups and heavy weight lifting is often what causes back pain (not just thorocal, but also lumbar (so lower back))
Pull ups? Lol that is major cap, it does work the back but mostly the lats, never had any lower back pain after doing pullups and I literally never heard anyone to have that either @@pepin8277
@@pepin8277 Skull pull ups are scary stuff
I hang with my hands and from my feet,total game changer. Im now 2" taller.
Kac cm büyüdünüz
The details given are very helpful. The tips to avoid injury are protective. Thank you so much.
Thank you very much. I often feel pain in my lower back when I hang. I would really appreciate it if you could cover more on that topic!
Thrusting hips forward and backwards during a hang does help with ease of restriction as well.
Weird
@@daveyvane ?
Great illustrations and pratical tips. Keep the good work Subscribed
Thanks for the sub!
Very informative, glad this popped up in my feed. Thanks.
I do scapula pull ups its also great, now i do it with 100kg on my belt at 65 kg bodyweight but im far from max, just try not to rush it as tendons adapt slower than muscles. It improves your mobility, relaxes you and helps your pull ups sooo much
My posture teacher told me it is beneficial only if you push your hips/center forward as you hang to stack the body properly. Also I see many videos talking about how sitting in squat position heals it. I believe it so will be sitting in that position more.
Excellent, well explained vid! New subscriber! ✊
Be careful.
After 20 years of lower back pain I tried hanging by my feet. It helped a bit until I tried to increase the elongation/traction by pulling on an anchored spot with my hands. Something tore in my hips and I’ve spent 15 months with hip and leg pain to add to the back pain. Just a cautionary tale.
You did too much. I hope your body will heal very well.
Make sure you do some warmup before doing a dead hang
@@jaxjones5013 Yes it was a regarded thing to do, the internal sound of tendons or muscles ripping is quite disturbing. As I found out to my cost, sometimes less is more! It’s weird, my thigh and hip muscles now stay in constant semi- contraction even after stretching them, I guess they are trying to protect against further injury. I can’t even sit cross legged any more.
@@yp77738yp77739You can relieve those muscles by passive stretching, active stretching will only worsen it. More than likely you must’ve went out of your lower back’s range of motion with it already being immobile and fragile, which is why your hip compensated and has been in pain ever since. Also 15 months of pain from injury isn’t the most normal occurrence, you need to increase blood flow to that area to start the healing process and you can only do that by using those muscles. Start off with small joint movements, moving it as much as you can.
1. Passive stretching to ease the muscles
2. Joint mobility to restore blood flow
3. Strengthening to prevent injury 4. Active stretching for muscle lengthening
Pain isn’t normal, it’s your body telling you something is wrong. The sooner you let go of the idea that you HAVE to live in pain and tightness, the sooner you will be happier.
After 20 years of back pain you attempted a maneuver that should have been done after months of working out to support the muscles, tendons and ligaments. Unfortunate this happened to you and I do hope you get better but it is a prime example of why to see medical professionals for advice.
Just want to add to what he said about stretching impacting muscle performance. Static stretches (i.e. pretty much any stretch where you hold a position for a certain amount of time) can negatively affect performance. Dynamic stretches, however, have been shown to improve explosive performance. Dynamic stretches are basically moving in and out of a stretching position.
What I get from that snippet of article at 6:20 is my next hanging exercise will be pulsed, as it were. Contracting between stretches seems likely to produce the greatest increase in range of motion. Strength throughout your ROM is a longevity goal. Occasional pikes can target the lower torso. Call it 'live hanging'?
Yep. Hang a bit, then do some active hanging, then stretch again. 👍
This excercise is great for lower back pain. I have 3 disk bulges and I find this relieves pressure within just a few seconds of a dead hang. However I need to use wrist wraps because my hand calluses start hurting and a wider grip because my upper chest starts choking the front of my neck.
very informative thank you for also sharing the Journal study
You are so welcome!
Phenomenal explanation!!
Excellent presentation. Very well explained. Thank you.
Glad you enjoyed it!
I have been doing pullups and hangs every now and then for like 4 months now , I am 22 so not cause of any pain but honestly i can see myself doing it for another half a century if everything goes well lol , could only do 3 when i started , now i can do 7 normal, 5 paused at the top and doing hangs next to it definetly improved my grip too among some muscle gain and strenght, such a good movement and it doesn't take me more than 10 minutes every 2 days
just in case somebody reads this who has the same experience: I do hanging and pullups on most days of the week, as I have set up a pullup-bar in my office. I do it for forearm strength and because it's fun. But over many years, I have not noticed a single % change in my shoulders. this video popped up in my feet and I wanted to check it out as "hanging" seems to be the modern current cure-all-trend (like before it was pooping in a deep squat)
feet 😊?
I've been doing dead hangs in order to increase my grip before an OCR and now after doing them for a while my back feels much better as well 👍
Do you do finger hang or full grip hang? I find my hand calluses start hurting after 30 second with a full grip.
At work we hang truss from ceilings for concerts. As the chain motors pull the lighting into the air, I hang on to it with both hands. As it goes up I relax and let the truss pull me up slowly screeching out my entire spine, its one of the most refreshing experiences. Chain motors pull very slowly and can lift several tons.
Sounds great!
Great format. Not like the usual fluff padded videos.
Wow! what a really great video! Thanks so much for this. 2 Questions: 1) Should you contract your abs while you hang or is the goal to relax all of your body from the shoulders down and let it all “hang”? 2) does hanging with a neutral grip provide the same benefit as the pronated grip? Thanks again!
1. Keep abs loose, unless your low back hurts and slightly tightened abs makes it feel better
2. Not a huge difference because the difference will occur mainly at elbow level
I do weighted hangs. I have a pull-up at with 5 different grips. I worked up to a 100 lb kettlebell hanging from my waist at 25 seconds each hole. My bodyweight is 200. My grip feels strength feels great.
Great vid! 70 yr-old here and I have been doing dead hangs after my workouts for over a year. I'm now up to 2:00 per hang and it just gets easier with time. Maybe time to try for 3:00? 🤫
I have a 32" safety bar (the kind for bathrooms) that we put above the doorway. Hanging from this relieves my shoulder pain. I keep my feet on the ground since I'm tall enough to reach the bar and just lower myself until I feel a good stretch. I thought this might help people who do not have a tree or anywhere to hang a big bar such as what you have. Most door frames have a good, sturdy stud going across the top of the frame.
I am 50 and I do the hang up before and I gradually increased to 1 minute hanging. It's a great experience that I relax my backs and tapes. I'm feeling comfortable with stronger back. Unluckily, I broke my wrist recently during cycling. I hope I can pick up hanging again after my 2 months recovery period. 😂
Really a lot of good information here. I used to hang, about a year ago. I started out hanging for about 20 seconds before I would drop off and worked up to about 1'30" continuously hanging. Did that for a couple of months. At that point, I had so much tendonitis around my elbows that I had to stop. A year later with no hanging the tendonitis is mostly resolved but not completely. My shoulders were always fine, but it was brutal on my forearm tendons. I haven't started hanging again. Maybe I will at some point.
Change your grips up, do a mix grip wide, a close grip, medium and medium mix etcetc, that helps with grip overwork as it uses slightly different muscles.
but i don't want to turn into a skeleton
You will whether you want to or not. Might as well get good at it!
So then what would decompress the upper most segments of the spine. Upper thoracic and even the cervical
Went from not bring about to support my entire weight at all, to lifting feet with bent knees for over 5 seconds at a time. Short rest then repeat. Find the stretch beneficial plus getting muscle tone.
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mfkin genius i am saving this video
i'm gonna apply this next time i'm hangin, thanks!
Perfect!
Excellent instruction, and very timely since lots of people will be inspired by the rings and bar exercises in the Olympics. A few questions:
1. Would the recommended timing need to be modified if someone already uses an inverted traction table?
2. Are there ways to do this one-handed or elbow-supported, if bilateral wrist health is not available?
(Unrelated question: Do you keep an eye on comments on your older videos? Since I'm looking at taking up powerbocking, I may end up with additional questions and wonder if they would be better to ask on a new video you post or on older videos dealing with a given exercise.) (Potentially will be signing up for your course, depending on how things go. 😅)
I see comments on all the videos. And respond when I can. But I get too many to respond to all now.
You can buy special gym gloves that have bands around them wrists that you can wrap around the bar. That might help.
No need to modify the times if you do inversion because the limited times are more for your shoulders and arms. But add it incrementally just in case.
Thanks mate. Exactly what I was looking for only things that I would love some more direction if there is any on where and how to place the hands, I just followed the video though :)
One question too if I should correct if my pelvis is arching through contracting abs ?
Hello Sir, for this exercise we do a reverse or anterversion of the pelvis not to hurt?
Thank you
3:10 is me. Wherever I hang, my left shoulder hurts and it lingers for a couple of days
Never even considered this before. Great idea. Who can't spare the brief amount of time for the benefits.? I'll give it a go. Thanks 👍
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Imagine having the title "Godfather of Hanging"
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Thank you for your great videos.
My pleasure!
Great video! I am going to start doing this with the hopes that my costochondritis doesn’t come back.
Could you elaborate more on the lower spinal contraction? Because you mentioned that it won't do much, but this is what really interests me. Are there excercises which can do more for that areas's relief? Thank you in advance.
Could you do a video on those head hanging supports. Does that help with the higher collumn and forward head posture?
Great video! I need to ask one thing though: when I do passive hang, should I relax 100% my muscle letting the ribcage to fall down? Or should I keep always a small amount of muscle tension?
Relax as much as possible
Excellent video. Thank you.
Glad you enjoyed it!
What about inversion tables, Stefan? I've tried one. They take the shoulder pain from hanging out of the equation. They seem to make the lumbar area of the erector spinae really fire. Maybe it's trying to stretch that area and the muscles are trying to resist it i'm not sure
I'd love to see a video on inversion tables, and if you think they are actually helpful, maybe a program beginners could follow like you've done for hanging
I really hope you consider doing that frozen diaphragm video - not being able to breathe properly keeps me stuck in fight or flight (well, freeze). I see videos on sticking your fingers up behind your ribs but that seems risky if you don't know what you're doing. Please help me learn to relax the diaphragm and breathe again! 🙏
Inversion table are similar to hanging. They decompress, but don't localise the mobility... just like I discussed in this video. So helpful but limited in their usefulness
This is a helpful explanation
Thank you for this excellent explanation ❤
You're very welcome!🙌
Good instructions, thanks.
Thank you
Welcome!
I appreciate this video Sir. I love your front yard!!
Thanks! It's a bit dry at the moment because of the heat, but we love it too. We even have a little pond with fish in the front yard! 🐟
When I hang, I definitely feel decompression in the L4-L5..and even a pop down there....
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Great, I like to hang recently, now I understand better the passive and active hanging. The problem is my two shoulders feel differently. My left should is too weak and I have a feeling it is too close to my left ear. My minor or major pec is very tight at the should area and I am not sure which one. Thanks.
i go well thanks for asking, great video
Great!
Even just 1 min every other day made a world of difference.
0:55 Dr. John Kirsch, the godfather of hanging. That just didn't sound right
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Any tips to keep my hands from hurting when I hang? My hands stop me before my shoulders do!
Wear gloves, but be careful not to strain the tendons/muscles of the wrists and hands
Use weight lifting hooks. Or straps.
I started having severe seizures about 10 years ago. I needed shoulder surgery to repair the ripped up connections. I was dislocating my shoulder forwards and backwards. The surgeon told me to be extra gentle on my shoulder. No more seizures for years now. They found the right medications. However I lacked enough flexibility in my forearms to even use dumbells. I would hurt my wrists, elbows and my shoulders popping. I finally saw a gymnastics video and saw that I couldn't stretch my wrists enough, as in the motion like when you wave at someone. The stretching requires weeks of effort, but going to physical therapy was the right choice. I am now flexible enough and my forearms are now strong enough. You might need to strengthen your grip, which is a different part than the muscles used in exercises for just lifting weights. On my last day of PT, they had me hang and I had no problems. I am also lifting weights pain free. 😁🤗💪
How about raising your arms up above the door space and keeping that stretch? Its what I do at home and it feels good.
this wasn't the hanging video i was looking for tho
Relevant advice
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Great information
I've gotten up to 70 seconds, 3-4 times a day now before my grip screams for relief. Took me months to get there... 20 seconds... 30... 45... now 70.
My problem is breathing. I have to lean my head back a bit, or I can choke off my breathing. This is with my arms straight up. Do I need them farther apart?
I hang before every workout. It's helped
Amazing channel
Can you help me with the knot, please?
As a personal trainer, I find your videos and tips very helpful in my practice. My clients are benefitting! Thank you for sharing your expertise. So many people are suffering from poor posture! Almost all my clients need this, even if they don't realize it when they start with me. Thank you again!
My pleasure. Thanks for your comment!
I tried hanging for a period of time after reading Kirch's book. I have a torn labrum.which I have managed for years with physio. However I was trying to improve my shoulder strength further. I think I probably over did the hanging as I've now made the problem worse, to the point that I now have bicep issues too. I wish I had seen this video before I read the book!! It's been 18 months of significant restriction in my shoulder and arm, the problem keeps flaring up
A “torn” labrum is open to many interpretations. What exactly did your MRI say?
Thanks. I had no idea about how to hang correctly or what was going on inside. I'll be hanging around! 😂
Thank you!!
There’s a tree on our yard alright but I’m concerned that if I did hang on one of its branches, I might be the last straw on the camel’s back that can uproot said tree.
I got afraid of trying since a really strong wind caused the mango tree (only a meter or so apart from the tree I mentioned) fell down and barely missed our house. If it fell on a right angle, I, who was studying, for sure would have been hit.
Nevertheless, I’d still watch this video. Who knows if I could find something i could hang on to that could support my weight. Good luck and hang in there fellas xD
Stretching before a workout may not give the most effective performance of your muscles, but is it not true that stretching before a workout lowers the risk of injury?
Do you need wider hand width for an active hang vs a passive hang?
I do hanging as part of my full body workout for about half a year now and can't do more than 3 reps of 40 seconds. Hands just start slipping away and gets very tired, even though I rest 3-5 mins between sets :/
Great video. I've been doing passive hanging now for 4 months. Started with 30 seconds a day and now im up to 3 min(3×1min) a day. Just started incorporating active hang in to my hold. I was thinking of doing 5min a day? Is that too much?
I think 5 minutes is too much.
The upside isn't worth the downside.
I have an arthritic shoulder grade4 where the joint is essentially locked from movement, Almost fused. I have no pain unless the joint grinds but this doesn't occur with deadhangs but rather push ups. I nevertheless have enough movement of shoulder for dead hangs due to scapula rotating. A surgeon said my scapula muscles are overdeveloped due to deadhang compensation. Dr Kisrsch gives example of arthritic shoulders benefitting from dead hangs and so avoiding surgery. Have you any info on this? I think the mechanics must be altered.
Sorry I don't have any extra info on hanging for shoulder arthritis. 🤷♂
I have an incredibly strong core but hanging always gives me a few hours of back pain.
I have no lower back issues or discomfort sitting or moving.
I don't need that pain in my life.
Can this exercise be done on wall bars? On lower bars I mean. Thanks.
As long as you can hang without your backside touching the floor, you can do at least a partial hang. It doesn't give you much room to progress to a full hang though, unless you can bend your knees and not touch the ground. I'd say the bars I used in my garage in this video are about as low as you can get away with.
Thx
Hi I am 22 and I have had several shoulder dislocations. I went to the surgery Arthrosopica omeris I. dex. Operation was 10 months ago. Is it save for me to do hangings?