Cool beginner intro to brachiating man! Thanks for the shout out :) I like how thorough you are in getting people used to all kinds of different hangs before moving on to actual brachiation. important to lay the foundation! One thing though you might want to mention having a good few 3x8 pull ups under your belt before trying the top range bent arm hangs because most people find top ROM holds for that long quite hard even if they can alreadu do pullups. just a suggestion! Looking forward to part 2 :)
Hey man, appreciate the comment! Bent arm hangs are a good prequisite for pullups, actually. They are so hard for many, because no one incorporates them into their routine - but they are so good for getting stronger, together with negative pullups.
It's been quite a while since I ran a RUclips search on "brachiation," so I was delighted to discover this video. I'm going to watch you 4-6 now, and see what else may be new. I'm probably too old, battered, and fat to make use of this myself, but I can follow it, like I can follow gymnastics or kitesurfing. Thank you for uploading these videos!
Thank you for these exercices. The #3 give some stretch-pain in the right biceps not sure what it is but I scalled down to 15sec, still present but less.
Hi Tykato, thanks for another really neat and useful video! :-D (cool background music too!) I've got a jacket with adjustable weights - how would you suggest integrating it into brachiation training? Also, what's your take on daily hanging work as suggested by Ido?
Hi Jedi, thanks for the compliment! A jacket with adjustable weights is perfect for brachiation training. It makes the transition from two-armed to one-armed hanging much easier. A good progression is by increasing the weight between ~2-5lbs/1-2kg per week until you hit about 70% of your bodyweight. Then you start with zero weights again while hanging from one arm. I've done it this way, and I've gained immense tendon strength in the last year. My current two-handed max deadhang for about 10 seconds is at ~230kg/507lbs (including my bodyweight). Daily hanging is something that works for some, and for some it doesn't. It depends largely on what else you do for the day. I do hang daily, but I transitioned there slowly over a period of several months. Initially, I only did it a minute every other day. Your tendons need to get used to it - if you rush into it, you will get nasty shoulder injuries. I've altered Ido's Hanging month in one of my earlier videos (Find it here: ruclips.net/video/ZZpsYONN-NE/видео.html), where you only have to hang 1 minute. It's a lighter approach. In the end, you'll have to find out what works for you individually. :-) But hanging often is definitely good for your shoulder health.
I just discovered your videos and channel, and must say I am really impressed. Thank you for sharing your knowledge! I just tried this, and noticed I can only manage about 10 seconds in an active hang. Apart from the obvious (new exercise + poor strength), one reason is that I have a telescope-type doorway bar, and to get the same distance between the hands as you have in the vid, my hands end up in between the thicker section and thinner section of the bar, so the bar cuts into the hands. Another thing I noticed is that compared to pull-up negatives (which activate my lats), with these hangs, instead I feel it quite strongly in the shoulders, despite trying my best to 'pack' the shoulders (active hang). So since I can only manage 10 seconds now, what type of progression would you recommend? Increase by 1 second each time until I reach 30 seconds? Or do you think I can get the hang of it ( ;-) ) and progress quicker? Many thanks in advance for any advice!
Hey Mea, thanks for the feedback! If you can only manage 10 seconds, it's still a strength building exercise and endurance is not your problem yet. You should work on increasing the time first until you can get at least 20 seconds. Then you can progress, if you want. :)
Hi! Thanks for all this great content (here and on reddit). I'm wondering if I can do the lev. 1 on the rings instead of the bar. Would it be the same/similar effect or better don't use the rings at all?
Hey Alessio! You can definitely do it on the rings. :) No problem at all, it'll probably make you stronger. For the later levels, you'd have to improvise or get a bar for some exercises. :)
Do you think there are benefits to doing both static and dynamic hand strength exercises (for example, bar holds along with high tension gripper sets and fingertip support holds with extensor band work) or is one superior to the other (meaning is one of these unnecessary if I do the other?) And do you think it’s necessary to include wrist curls if I’m mostly after grip/hand strength and don’t really care about forearm hyper trophy? I’ve been really trying to get into grip lately, so apologies if you’re seeing a lot of questions from me :D
I recommend doing active hangs for at least a month so that your shoulder gets used to the load. Once you have a basic foundation of hanging, you can switch to passive hangs safely. If you rush into passive hanging as a total beginner, shoulder injury can happen.
Interesting... I have been using 100% passive hangs and I think it has made wonders for my shoulder health, do you advise against that and in favor of a more active scapula??
I think a good mix between active and passive hanging is best; beginners shouldn't focus purely on passive hangs though - as it might damage their passive tissue. After you've done hanging workouts for a month, you should add in passive hangs.
Hey John! Holding with your palm is not "wrong", but you are stealing some finger-strength gains from yourself. If you grab with your fingers, you will be weaker initially but stronger in the long run. If you grab with your palms, your finger-strength will develop a lot slower.
Tykato Fitness Thank you for the explanation. I'll start doing them like this from now. By the way, today I tried to do the 1st level of your hang workout. I can clearly see the DOMs coming tomorrow. Great tutorial. P.S. In my country, there's no shop owning any of these ripper bands(for extensors training) you show in the next video. I think I'll have to buy them from Amazon, which may cost a lot due to the delivery fees.
Hey John, thanks for coming back to report how it went! Enjoy your DOMS! :) If the extensor bands are super expensive where you live, you can just use normal kitchen rubber bands instead. You might need more then one - but by stacking them over each other you can still get good resistance! It's a good, cheap alternative.
In olympic weightlifting, a thumb-under grip is referred to as hook grip, yes. Don't let this confuse you. When hanging, the hook grip is as shown in my video.
Спорт
This channel needs more recognition. Good stuff here.
As always, quality stuff Tykato! Im looking forward to incorporating this after doing the Recommended Routine! Keep the good stuff coming!
Thank you so much! Make sure to report back with your results. :)
I do not believe the rest intervals were mentioned. I assume it's either 30-60 seconds in between?
I appreciate this gentleman's cheerfulness. Thanks for the video!
Cool beginner intro to brachiating man! Thanks for the shout out :)
I like how thorough you are in getting people used to all kinds of different hangs before moving on to actual brachiation. important to lay the foundation!
One thing though you might want to mention having a good few 3x8 pull ups under your belt before trying the top range bent arm hangs because most people find top ROM holds for that long quite hard even if they can alreadu do pullups. just a suggestion!
Looking forward to part 2 :)
Hey man, appreciate the comment! Bent arm hangs are a good prequisite for pullups, actually. They are so hard for many, because no one incorporates them into their routine - but they are so good for getting stronger, together with negative pullups.
It's been quite a while since I ran a RUclips search on "brachiation," so I was delighted to discover this video. I'm going to watch you 4-6 now, and see what else may be new.
I'm probably too old, battered, and fat to make use of this myself, but I can follow it, like I can follow gymnastics or kitesurfing. Thank you for uploading these videos!
Hey! Thank you for the comment, I honestly appreciate the feedback. :) I'm glad you like the video!
Thanks for you videos Tykato, they've helped me along my journey! :)
Thanks man! :)
Wonderful Grip preparation; Thanks from France
Thank you for these exercices. The #3 give some stretch-pain in the right biceps not sure what it is but I scalled down to 15sec, still present but less.
Im gonna give it a try! Thx a lot!
Thanks! This is really helpful.
Hi Tykato, thanks for another really neat and useful video! :-D (cool background music too!)
I've got a jacket with adjustable weights - how would you suggest integrating it into brachiation training?
Also, what's your take on daily hanging work as suggested by Ido?
Hi Jedi, thanks for the compliment!
A jacket with adjustable weights is perfect for brachiation training. It makes the transition from two-armed to one-armed hanging much easier. A good progression is by increasing the weight between ~2-5lbs/1-2kg per week until you hit about 70% of your bodyweight. Then you start with zero weights again while hanging from one arm. I've done it this way, and I've gained immense tendon strength in the last year. My current two-handed max deadhang for about 10 seconds is at ~230kg/507lbs (including my bodyweight).
Daily hanging is something that works for some, and for some it doesn't. It depends largely on what else you do for the day. I do hang daily, but I transitioned there slowly over a period of several months. Initially, I only did it a minute every other day. Your tendons need to get used to it - if you rush into it, you will get nasty shoulder injuries. I've altered Ido's Hanging month in one of my earlier videos (Find it here: ruclips.net/video/ZZpsYONN-NE/видео.html), where you only have to hang 1 minute. It's a lighter approach.
In the end, you'll have to find out what works for you individually. :-) But hanging often is definitely good for your shoulder health.
I just discovered your videos and channel, and must say I am really impressed. Thank you for sharing your knowledge!
I just tried this, and noticed I can only manage about 10 seconds in an active hang. Apart from the obvious (new exercise + poor strength), one reason is that I have a telescope-type doorway bar, and to get the same distance between the hands as you have in the vid, my hands end up in between the thicker section and thinner section of the bar, so the bar cuts into the hands.
Another thing I noticed is that compared to pull-up negatives (which activate my lats), with these hangs, instead I feel it quite strongly in the shoulders, despite trying my best to 'pack' the shoulders (active hang).
So since I can only manage 10 seconds now, what type of progression would you recommend? Increase by 1 second each time until I reach 30 seconds? Or do you think I can get the hang of it ( ;-) ) and progress quicker? Many thanks in advance for any advice!
Hey Mea, thanks for the feedback! If you can only manage 10 seconds, it's still a strength building exercise and endurance is not your problem yet. You should work on increasing the time first until you can get at least 20 seconds. Then you can progress, if you want. :)
Hi! Thanks for all this great content (here and on reddit). I'm wondering if I can do the lev. 1 on the rings instead of the bar. Would it be the same/similar effect or better don't use the rings at all?
Hey Alessio! You can definitely do it on the rings. :) No problem at all, it'll probably make you stronger. For the later levels, you'd have to improvise or get a bar for some exercises. :)
5:29 I like the part where you call me a little monkey 😄
I have trouble maintaining the bent arm hang. Any tips for building that strength or should I just go as long as I can?
Are these suppose to be done back to back or with rest in between?
Do you think there are benefits to doing both static and dynamic hand strength exercises (for example, bar holds along with high tension gripper sets and fingertip support holds with extensor band work) or is one superior to the other (meaning is one of these unnecessary if I do the other?) And do you think it’s necessary to include wrist curls if I’m mostly after grip/hand strength and don’t really care about forearm hyper trophy? I’ve been really trying to get into grip lately, so apologies if you’re seeing a lot of questions from me :D
Absolutelys do both, static and dynamic. Both are necessary for a good strength base!
Hey thanks for posting this! Just wondering how much rest time should I have between sets?
Hey, you're welcome! I recommend about 90 seconds to 3 minutes between the sets, but you can do as much rest as needed.
What about the passive hang? I thought I needed to do this to help shoulder pain.
I recommend doing active hangs for at least a month so that your shoulder gets used to the load. Once you have a basic foundation of hanging, you can switch to passive hangs safely. If you rush into passive hanging as a total beginner, shoulder injury can happen.
Interesting... I have been using 100% passive hangs and I think it has made wonders for my shoulder health, do you advise against that and in favor of a more active scapula??
I think a good mix between active and passive hanging is best; beginners shouldn't focus purely on passive hangs though - as it might damage their passive tissue. After you've done hanging workouts for a month, you should add in passive hangs.
how much rest would be appropriate between sets?
hey im gonna start level 1 today, how long do i rest in between sets?
nvm just dound your reply to someone elses comment
So whats your height?
Should I also hang the bar like this while performing pull ups? I always hold it with my palm. Is that wrong?
Hey John! Holding with your palm is not "wrong", but you are stealing some finger-strength gains from yourself. If you grab with your fingers, you will be weaker initially but stronger in the long run. If you grab with your palms, your finger-strength will develop a lot slower.
Tykato Fitness Thank you for the explanation. I'll start doing them like this from now. By the way, today I tried to do the 1st level of your hang workout. I can clearly see the DOMs coming tomorrow. Great tutorial.
P.S. In my country, there's no shop owning any of these ripper bands(for extensors training) you show in the next video. I think I'll have to buy them from Amazon, which may cost a lot due to the delivery fees.
Hey John, thanks for coming back to report how it went! Enjoy your DOMS! :) If the extensor bands are super expensive where you live, you can just use normal kitchen rubber bands instead. You might need more then one - but by stacking them over each other you can still get good resistance! It's a good, cheap alternative.
Tykato Fitness Great advice. How didn't I think of it before? Thanks again.
How many times a week should I do this @tykato
I advise 2 times per week!
does this build muscle in your forearms tykato?
Yes it does! Forearm muscles are slow twitch muscles and benefit the most from endurance-focused training to make them hypertrophy.
Isn't hook grip thumbs on the inside?
In olympic weightlifting, a thumb-under grip is referred to as hook grip, yes. Don't let this confuse you. When hanging, the hook grip is as shown in my video.
Ok, cheers! Keep up the good work :)
Thank you! :) Cheers!
I died...
the moment when level 1 is too hard already..
Don't let that discourage you! Work up to it and you'll improve quickly! :)
thanks, I will ;)