Dead Hanging Everyday for 7 Days!
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- čas přidán 27. 08. 2023
- There seems to be a lot of hype around dead hanging and all health benefits associated with it. So I decided to try it for a week to see if it really is life changing.
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Have you tried dead hanging?
I do it a couple times a week to keep my shoulders healthy, especially for Bench press
Used to do this daily need to get back to it
Nope, i wonder if it works for neck and back pain. I'm 25, can do 8-10 clean pull-ups but have a super rigid body
I do them for spinal decompression (bulging disc) along with some stretches I found on YT. It saved me thousands instead of going to the chiropractor. For decompression, you keep your toes lightly on the floor to help stabilize you. If you are off the ground, your abs and other muscles tighten more and don't allow for the full decompression.
I got into rock climbing a year ago, started hanging for climbing, but then just started hanging in the mornings to stretch out the back. The hand strength can take months to develop.
My opinion... using gloves isn't cheating. The goal of hanging isn't about making the hands skin tougher. I think using gloves is good and if it gives you more hanging time. That's better.
I always wear gloves when I do pull ups. It is not cheating.
@@careysapp3631 isn't going to the gym cheating vs a couch potato? Is that fair?
Agree
Yep get weight lifting gloves, I already have one that has wrist supporting wrap straps for doing bench press.
Will probably get another one with the leather tongue when I get a pull up station and use them to do the hang.
This is going to change the life of a couch potato...if you are fit, you should be able to handle this. They have been great for me as an older person. (52)
Twelve seconds is a 20% improvement, which is actually a massive improvement for a single week of training. Just imagine if you became 20% better at other things with just one week of training.
You just hang in there, results will come in no time.
I was looking for that comment :)
@@anonimous6600you too 😂
AMEN.
😂😂😂😂😂😂
That's good one 😂😂😂
you should try doing it three days a week or every other day. give your body a chance to heal and get stronger. grip strength does correlate to longevity, being able to pick yourself up off the floor and the like.
Many people who workout every day are surprised how quickly they gain strength and or size when they allow a recovery day, for each workout. Sometimes it takes more than a day. It's not just muscle, nerves and bone and tendon and skin and blood vessels all have to be grown as continuously as possible. If you work out hard enough, then everyday is to often.
yes
Grip strength relates to longevity because it's an indicator not a cause.
Repeat after me - Correlation does not equal causation.
@@BWater-yq3jx 100%
When I first started I had such bad pain in my shoulder but after a week it was gone. I regained all shoulder mobility I had lost. Got rid of lower back pain I had for years. Magical.
Definitely.. my shoulders felt loose again 👍….. there’s was a study that showed it actually fixes the posture of your shoulders
What was your weekly scheme?
Maybe this a more of reset activity from those out of line than for those already in line. A remedy of aliment exercise
Details on time and frequency, PLEASE??
I'm 92 years old and started hanging a few weeks ago. I'm now the strongest, fittest and tallest resident of the retirement home.
92 & bitcoin savvy? hell ya
If you’re doing it specifically for grip strength you should rotate in fat gripz. Getting used to hanging from a thicker handle will without a doubt make your grip stronger. If you’re doing it for decompressing reasons, I suggest using lifting straps. That will remove the grip from the equation. Also, mix in weighted versions of all these for added benefits. Cheers, and good luck!
33 years old. Been training 17 years. 6’3 244 lbs
Day 1 43 seconds
Day 2 53 seconds
Day 3 67 seconds.
Things are going great lol
then, I'm a Titan...
How does it feel now
@@DAN7853 honestly started sleeping poorly and just stopped doing them very shortly after this. Didn’t progress past this point
@@brandonyoung4910 well time to get back to work 💪
I'm 68 (and six days). I've been doing it a couple times a week for a year or so. I can do 2+ minutes on better days. I only do one set when I do it. A year ago I was under 30 seconds. I do other calisthenics regularly and have since spring 2020, with great results. I agree with those commenters saying you're pushing too hard. I don't think every day is the best approach. The chalk was a good choice, though. Thanks for the video.
You have to do 4-8 weeks , I dead hang to decompress my spinal and cord and adjust my hips , I’m on week 5 big difference and I still have more work to do , my posture getting better and better day by day keep grinding !!!
Details of time and frequency, PLEASE??
@@rd9219 do 10 sets of 30 secs dead hangs 3-5 days a week
I’ve been doing the dead hang everyday for about a year and a half. Best result for me: Much improved posture and a great reduction in back and neck pain.
You'd been better off affixing the bar higher up the wall
Tape around the pullup bar + chalk is the ultimate grip. My climbing gym has this and it definitely keeps your grip more stable and less hand readjusting required.
Only 7 days? I had terrible shoulder pain (frozen shoulder) for over a year, and I started to do the hang. After a week, my shoulder pain was about gone. I continue to do this for 30 seconds 3 times a day, and I am feeling okay with no pain. I wear gloves, and it is not cheating to wear them (Who told you this stupid thing LMAO).
You started out too strong. Try doing it with less time and build up over time.
Dead hanging has been a thing in the health field for quite awhile and is AMAZING for you! Also better to implement hanging based exercises instead of just hangs (pull-ups, body rows, hanging leg raises, etc) due time efficiency (hitting more muscles with it)
Dorian, how about like using the lifting straps that you wrap around the bars, I would think this method is to benefit the spine more than for the grips. That way you can decompress your spine longer?
Thanks for the video again btw.
All rounding content. Lots of appreciation Dorian!
I wouldn’t start with 5 min, that’s just overkill. Chalk or Glove helps. But yeah dead hang is actually a good exercise to do, just don’t overdo it.
That you are unsatisfied is also a bit self induced, forcing progressive just leads to pain, injuries and mix to worse results. Take you time.
Totally agree. Over doing it at the start makes the process miserable, or worst, could lead to injury. Today was my first day. Just did 2 minutes. My goal is to toughen my hands as well as increase my grip strength so I won’t be using chalk, or gloves. But I won’t be doing overkill either.
@@chrisblanc663 oh that’s neat! Hopefully you get the results you want, I did actually use both and I still saw progress since I plateaued for sometime. I can now hold myself for 10 min without help. I just don’t think pushing though pain is all that helpful, if your goal is just “better health”
I've been exercising my wrists for a year or so, so didn't have your painful hangs. I started them to help correct shoulder impingement and feel better every day. Dead hangs are the boss.
A 1 minute dead hang is very impressive. I do set of 15-20 seconds. For a total of 1 minute lol. And I was gonna mention that it looks like you’re doing more of an active hang instead of dead hang (which is what I do). But you just mentioned it in the video as I am typing.
Everything is subjective it does help with shoulder and back pain I've been working out for years I am 64 years young and I can dead hang for 3 minutes straight being fresh I usually hang for 30 seconds about for 3 or 4 times before I exercise then I hang for like a minute and a half to 2 minutes 3 to 4 times and it definitely helps me help me to relieve back tightness and shoulder pain
Amazing! Well done! 👍🏽
Its amazing that you can do 1 minute! I struggle to get to 30 seconds!
im 100kg, think 30sec will be nice for me too ;-)
so depends on the weight as well
You can also try using just your scapula to raise slightly as another exercise. That way when you go to do pull ups you will do them properly by firing the scapula and shoulder socket properly.
Hanging is excellent. Studies show it’s correlated to overall fitness and mortality. 👍
G'day mate, I am 74 this year, I never work out or go to gyms, I have done daily couple of hours of TAI CHI and QI GONG for 25 years, now just came across your clip.
I have a chrome bar with foam hand grips 1900mm above the floor pinned in my doorframe, that I used to do a few chin up type curls, after seeing your video I thought I would give it a go and I hung for One minute and decided to stop as I had never tried that since I can remember, so as to not overdo it, I was quite amazed !! and can only put it down to Opal mining every year for three months on the Jackhammer and pulling the Rickshaw which is a type of Wheelbarrow full of opal dirt, and for no real money just better health I guess !! I do like to kayak 5 klm or so now and then too, I will keep trying for a few weeks to hang for a minute, rest, hang for 45 seconds, rest, then hang for 30 seconds, I am thinking it would give me a lot of benefit for my winter in the Opal fields, thanks for inspiring !!
From another video I saw they said to actually bring your shoulder blades together as if trying to pinch a pencil between them. Sounds like a little more active than just hanging. I just started trying today. I have back and shoulder injuries. This has given immediate relief. I hang for 30 seconds at best before everything starts hurting. Afraid to push it.
You look younger than me, Dorian and I'm 60. I startled 3 minute dead hang on my first try this week and I have been doing it this week. Just relax and just feel you're sitting on an imaginary chair. You'll get there!
Ps I'm going to the gym 2 times a week to strengthen my glutes and upper body so someone younger like you shd exercise after work as your grip shd be longer than 5 minutes.
Has done nothing permanent to my height but the low back stretch feels extremely good and it has improved my grip strength a lot.
Its not going to increase height
Helps not to grip bar tight. I have all fingers and thumb on top. Shrug shoulders too
And this raises a point.
Dead hangs do strengthen your grip, but not including the thumb.
That needs to be worked separately. Easiest way is to get a squeezy gripper and invert it.
I like this kind of video. It's kool to test internet claims. It's good it develops mental strength. That's very valuable.
I think there are benefits but depends on what you’re using them for. I had a nasty shoulder impingement about 4 weeks out from a powerlifting meet. I did these just 3x a week. At my meet I hit a pr on bench with zero shoulder pain.
Not sure if you are aware of the danger of wearing a ring on bars. There is a distinct possibility that if you grab the bar wrong, you can instantly lose your finger. Please be careful everyone and remove your ring or chance losing your ring finger!
Golden advice and I think I heard about that 'wearing a ring' but I can't remember it was about what else.🙂
You won't lose your finger in this scenario. You could rip the skin though, partially degloving the finger. He can touch the ground while his hands are on the bar though, so it's unlikely he'd suffer any kind of significant injury. Doing work on a ladder or high area where you can actually fall while wearing a ring can be risky.
I put a towel over the rail. No hand problem but can only do a minute at a time with toes touching taking a small amount of the weight. What I like is you can easily see progress in strength with this caper. Doing two mins a day. .
I think-
1. Starting at 5 min from day 1 is not a good idea. You should have increased time slowly.
2. You should have taken this alternate day or twice a week challenge. You must give time for hand soft tissue to recover
I watched this after i tore my shoulder getting hit with a nasty omoplata. I was out for over 8 months barely being able to brush my teeth. Started hanging and watched your video to see how others where experiencing it not knowing you where into bjj but hearing you explaining the feeling in the elbow like then you get armbarred hit the nail just perfect :D
why are gloves cheating?
I do these hangs myself. They are hard and 10 seconds feels like 10 minutes up there. They are not painful for me but what is frustrating is that failure comes catastrophically. I try to reset and it buys you maybe 0.1 second like does no good and I come off anyway.
Apparently everyone in the comments is a dead hanging expert, what a coincidence!
😃🙂
Is wearing gloves during this looked down upon? I feel like it's worth it to protect your hands and still get the benefits of dead hangs, or am I missing something?
What's wrong with using hand straps? I'm just trying to stretch out my back. Not concerned about grip strength.
Absolutely nothing wrong with using straps after your grip has fatigued. Greg Plitt was a huge proponent of straps once grip became limiting factor.
Any idea what brand or make that pull-up bar is? It's awesome and I'd also like to get one
Dorian a real one man.
As a Licensed Massage Therapist I can't afford to wreck my hands. I also lift weights every morning and am 250 pounds. I recommend using one of those foam beer-can holders, cut in half, as grip pads. Always worked for me- and I turn 70 in May.
Change from dead hang to active hang. It is more natural. Unnatural exercises can lead more frequently to injuries. You will progress more quickly. A single hang of 2 minutes is possible in the 1st month when practicing this this type hang. ML Goebel, DC, ACN, CME, CTTH
It helps to have a foam cover on the bar. I hang for two minutes + at a time. I’m 73 years old. Gloves don’t help me.
I’ve been hanging for about a month at this time. My hands are toughening up, but it’s been painful.
Holding on, despite the pain is a great mental exercise. Keep up the good work. You’ll be glad you did.
I do it as a micro habit - thirty or forty seconds while I'm waiting for the coffee machine. 👍
Bruh, if you hung the bar another foot higher, you wouldn't have to pull your legs up. Gloves would not be cheating. In fact, I've been thinking of using the gymnast's hooks they use for the bars. You need to extend your legs to get benefits. You're doing an 'active' hang and not passive. You're using muscles and that's wrong. You're supposed to relax. You're anything but. Read up on the perfect hang and raise the bar and you will feel benefits. Maybe. You look athletic, but not a weight lifter. Hanging benefits us greatly.
Climbers enjoy exercise on a 15mm with weight. Hanging on a pullup bar is a great exercise, esp if you recovering have shoulder impingement.
11:04 You may have set your expectations too high. Perhaps a more gradual increase over a longer period of time might work? Thanks for sharing your experience, regardless of how painful it was. Cheers. And gloves are not a cheat - your forearms will still fatigue. :-)
Chimpanzee (and other related species) daily workout for millennium. Seems to work for them 🙂.
I've seen the thumbnails all over CZcams and decided to take a look since you're trying it out. I work in construction and furniture removal; you know, you could use workmen's gloves if you want to make it easier on your hands.
Yeh diffo the claims are a bit much but i do them everyday for 30 sec's at a time to decompress. And just build overall strength in grip , shoulders and arms /tendons. try using weight lifting gloves they help with calluses pain and still allow full use of the fingers /for grip.
I'd guess that doing a more recoverable level of volume and spacing the workouts with more recovery time between them over a longer meso-cycle could work better. I have trained hangs, also every day, also at and just above the minute mark. I don't like fatiguing my grip before other lifts, and I don't like doing them last when my grip's already fatigued. Maybe doing them on rest days would be better.
I feel that by bending your legs backwards, you get a totally different feel. It is not dead hanging anymore. It recruits other muscles in your torso whom should be relaxed. Maybe that's why all those benefits people talk about, didn't realize.
This was the most I have learned from Johnny sins so far
Maybe rest and recover for a couple of days and then get on it again. Staying consistent over time and a couple of months later seeing great improvements. I wouldn't expect great results for myself in that short amount of a time. Thank you for a great video!
I am 78 and always end my work outs with a 60 second dead hang,legs straight,arms touching the ears.
Now I feel like I need a bar in my house! :)I used to do manual labor for over 5 years that involved vertical ladder climbing, up tanks and towers as well as using shovels and wrenches. I used gloves but, my hands still have the shapes from the old calluses, (from over 30 years ago!) However, I also worked in health care and have washed away so many layers of skin that fingerprints are nearly gone. Will wear gloves for this. :)
Your posture is clearly WAY better than in the beginning. Also, it feels like you try to hold it all with your hands, you are supposed to relax more so that the stress goes to shoulders mainly. Anyway 7 days is WAY too short especially for this kinds of excercises, it took me literally months of hanging to really fix my shoulders. It takes time, but it works every time.
Why not just hang for 60 seconds once throughout the day? That works so well for me!
First thing I noticed was better posture, especially while sitting.
Its my understanding from doing hangs your feet should hang down straight. Bending at the knees like that puts an arch and tension in your lower back and negates the benefits hangin has for lumbar decompression.
1min hangs are good though.. i weigh 93 kgs and i worked upto 50sec hangs from 15 seconds.. this took over 7 years..ust 2 times a week inbetween heavy, medium light weight days, cardio, flex and mobility, stretches,, walking, swimming..
Nice program to follow for general constant routine.🙂👍
It's better wear the sports glove to avoid blisters. I where gloves when i go to the gym cos its comfortable & It can protect the palm.
I keep looking at your bar / frame and think it needs to be set a little higher for your height
Yeah only about ½ a foot would've done it. 😖
using lifting loops or straps seems like a way to go
shows his hand and say "im a software developer" . That was the funniest thing i've seen this week, I laughed so much. Now, back to watching the video...
I've been dead hanging for over a year now. I use gymnast wrist hook things so i can hang for longer
Been dealing with L4, L5 bulging dics for 4 years also bad posture and hell uneven hips tried dam near everything including going to the chiropractor the only thing that has really help me with my bad pain, stiffness, hips is hanging its being great for me and have improved everything in a short period of time.
I used to do dead hangs,
now I just do pullups.
Sometimes I hang afterwards.
In terms of grip development, once you get near 20 pullups that's gonna be around a minute anyway.
My last pullup sess I did 18, with about 5 secs hanging 'rests' 3 X (after 15 reps).
Total over one minute uninterrupted on the bar.
to have decomprassion in spine you should touch your foots to the ground and then dead hang
Nice bro keep it up
Hey, I know this video is unrelated, but what are the chances of someone becoming a Web Developer without High School Diploma or G.E.D.?
To beat WR (he eventually lost it to two or 3 others guys) Goggins had to order some kind of custom made foam on his pull up bar. Basically the same as buying gloves. His hands were destroyed just like pretty much anybody who does high level of pull ups with no protection. It can get really bad and you can lose the skin of your hands if you keep on doing it
Excellent video. Thx for sharing your experience. It gives me a better perspective. However, I think that using gloves is not cheating. Using gloves would allow You to increase your dead hanging time, and ripe the benefits, if any, to your core and spine. I do not think dead hanging is going to increase a person's height, though
Dude, I am 68 ,I've had shoulder pain from a motorcycle accident for 2 years. . I started dead hanging 8months ago and all shoulder pain is gone and I can now even overhead press 4 sets fo 10 to 12 reps 70 lbs. I couldn't put my arm barely over my head before. The first 2 months myfeet touched the floor and it was painful . Eventually I was able to hang feet off the floor and also do leg lifts while hanging. It took at least 5 months to be completely pain free and doing lifts and over head presses. It is not something that makes changes in 7 days. Beside you already seem fit so you really didn't need much improvement.
Come on man! Just think 2 minutes here. You are already “in shape” it seems, and already doing pull ups and stuff. Obviously for you the results won’t be amazing. But for anybody “not so much” in shape, having small issues with back and shoulders THIS IS A GAME CHANGER!!! This being said you MUST start very slowly, having you feets on ground and gradually getting to no feet’s on ground
I’ve been hanging and squatting now for about 6 months, not as consistent as I wanted to, but even as scattered as I’m doing it, the results have been amazing. My grip has improved, I can literally see the lean muscle along my forearm, my shoulder has become nice and lose, and my traps, I can feel flex it independently.. amazing!, I started hanging 30 seconds, I’m up to 75sec (painful.. haha, but all worth it)
Calling BS on it after only one week is ridiculous. I’m an older guy and I started doing yoga for flexibility. It took me at least 3 months to even do the routine well. As I start MY dead hanging journey I feel fortunate to have that understanding. Also, based on my own research, 5 minutes is a long time for a beginner. I’m doing four 30 second hangs right now, building up to 2 minutes and I don’t always do them consecutively because that’s not necessary.
I'm doing hang as warm up before pull ups and dips
Its ok to use a grip pad or thin gloves. Also wrap your fingers over your thumb and grip it onto the bar. You can also touch your toes on the ground a little to give your grip some help, its not cheating,. Dont swing your body.
Nice hints!🙂👍
Touching your toes on the ground to help your grip is totally cheating, lol.
It's like... the definition of cheating. 😄
I guess, I'm gifted when it comes to dead hangs, but ill-advantaged in other areas--like I can bench about 5 lbs ( I'm not sure maybe 90-120 lbs at best if I'm not joking)--but I can dead hang forever and my hands will hurt a bit. Rock climbing was pretty much the only thing my body was built for, and even at that, I could be far more flexible. Anyway, thanks for getting me on my pullup bar I forget to use all too often.
I love dead hanging, and calisthenics! Im not sure if you do work on the rings, highly recommend!
Going to be doing calisthenics routine soon!
@@DorianDevelops Oo, Ay, I hope to see some good pull-ups!
Do pull ups first then dead hangs a couple of mins later I’ve seen big changes in body shape ,and I am 60 it’s never to late to improve your self .
crazy, but my hang time was almost exactly the same as yours. i don't train hangs every day, but maybe 5 days/week i do one 1 minute or so combo of dead hang and active hang. i'm almost 70 years old, but i've done some sort of training my entire life.
If you did this every two days with some thin peices of rubber cut to palm size it would help but 2 mins every couple days is great for dead hangs so don’t be so hard on yourself and it would take years of deadhangs to get lasting results like lifting weights or calisthenics. Good job bro!!!!
Did you measure your height before and after?
He's a fully grown man. The only height he would gain is from the decompression of the spine, which is like 1 inch
@@hewhoshallacquirepowerando1266 1 inch is a lot. I doubt it's that much. Maybe half
Common man keep it up! Mostly heard words repeating like Pain pain. All pains all gains. I can only imagine, Elon would stop after his first failed launch of the rocket. Keep it up man i fixed my L4/L5 with just hang !!
What is L4, L5?
Don’t be a doubting Thomas !! Soldier up !!
7 days are way too less to say something about benefits…
wow you went five minutes, with 15-30 second in between, as soon as you started doing this?!? man thats tough, i started doing sets of like 20-30 seconds for three rounds to start 8 months ago, im able to do 3 full minutes pretty easy now, 1 min sets, on a circut though.
While gloves may not be, technically, cheating. It's best to hang for a short duration building up stamina and strength without gloves imho. Even if it's only 15-30 second spurts, building up to 2+ minutes. Other grip exercises implemented in the routine will help as well.
I’ve learned over the years that doing a particular exercise every day is the fastest way to a ‘repetitive strain injury’
i did this on six flags Mexico the goal was 2 minutes hanging and i only lasted 40 sg
it cost me 100 pesos (about 5 dolars)
my wife hated me that day jajaja
Only us bjj guys know that it felt like I got armbarred the first time I did this
Just use foam pads for the grips of course it's going to hurt you like this, Hand pain is the last thing to think of when doing this exercise really.
doing it for 7 straight days expecting any good result at all is just dumb :/
I hang for 1 minute to 1:30 then Asian squat for 2-3 min. Great routine 10 min of hang time every other day
also one of the best for your forearms
Weight Lifting Gloves?
Do you hear about regeneration?