How to dead hang
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- čas přidán 13. 02. 2018
- How to master the basics of the dead hang from a bar. This exercise/stretch helps to decompress your spine, improve your grip and over head arm position.
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Tutorials like this keep the world going round thanks
Thicc sand 🙏🏼🙏🏼 - thank you. Really appreciate it.
It’s a great tutorial but we’re just not spinning lmao
I just watched the sun set it’s my three sons(flat)
@@revelation12sign85 smartest flat earth believer: (hard to believe since they aren’t smart)
I can tell 💀
Aye, aye, mate! Tally ho and barbi what what, matey.
First tutorial I've seen for how to actually do this. Really want to gradually get better and be able to hang for longer periods of time. Thank you Adam!
Thank you! Good luck with the hanging
247webgirl Why?
@@AdamMcCubbinwhat if you have rotator cuff issues and weak upper body?
@@sula1529then you go to McD😅nalds
Great and comprehensive video. Thanks!
Thanks good advice, I put up a bar in my shed with chains to adjust the height for dead hangs, chinups and pullups.
Great video. Thanks
I discovered this years ago to relieve spinal compression and it’s so hard to find a good bar to hang from.
bro u jsust need a bar what do you mean
@@acies9408 lmao maybe he talk about height
The alternative would be to find something you can push yourself up off, like 'dip bars', or even a solid chair. That should give you the same lumbar decompression.
@@jeanjean9209 hehehe the advantages of being short, I can hang from anything no prob, and i have less mass to compress my spine in the first place.
You can buy one for 30 dollars to 50 dollars easily
Seriously i feel really great with dead hang..i had back pain for years.. now my back pain gone just only do this for a week..i will proceed do this dead hang everyday
whats ur dead hang time
Amazing guide Mate! This is definitely a good resource and tutorial for those who don’t know about this workout routine.
Why do you look like a fit Toby from the office? 😂😂😂
I didn’t see it until I read your comment!! I can’t unsee it! 🤣🤣
@@Beyt_El toby lacks of hair this dude still has his hair i didn't recognize either
😂😂
😂😂😂😂
I can already see Michael screaming NOOOOOOOO!!!!!
Thanks man
Anytime!!
I was advised to try this kneeling weight machine to build up my strength...63 years old😊
Thanks
I do dead hangs and hanging ab exercises at the start and end of my daily gym workouts.
One thing that helps with dead hangs is doing grip strength exercises.
You can't dead hang without grip strength.
@@renoraider9817 that’s what I said.
thank u
at 6ft 210lb i havent really tried pull ups in years until last month. i couldnt even do one , and a month later i can do 10 pull ups and i tried to dead hang and i did it for 1 minute. and the pull ups are lock outs
Can you use a weight belt and do this aswell?
Does doing this on a doorway pull up bar help if you're tall? My doorway is 6'9 for reference, so the bar sits at around 6'2 and is roughly eyebrow height. When I dead hang with my knees bent, they are about 1cm from touching the floor. Am I missing out on any benefits if I have to bend my knees to do this, or is it pretty much the same?
you should be perfectly fine even with bending your knees. You're definitely still getting your spine loose and as long as you're able to feel a good stretch too
its the same for me i feel like it's not doing much since my knees are bent. There's a playground with monkey bars near by me but even that's too short
I am your 1000 sub!!
Hi Adam, i have problem with supraspinatus tear, i was doing this dead hang everyday from two weeks and i feel pain in my shoulders.What should i do stop this or continue?
Hi Tom Weg, if you have a rotator cuff tear it wouldn’t be a good idea to do this everyday. Need to focus on rehab first (with a specilist) - Then when the tear is healed or repaired it would be a good option.
Wow! Will try this to straighten my back and improve my pull-ups! What's your height
Excellent ddin47 - I'm 6 foot 4 inches tall
@@AdamMcCubbin are comedy me
Not sure if I'm doing it wrong but I started out hanging and I can hold for a minute
Hey Adam, do you completely relax your shoulders why dead hanging or should some tension be left there?
Same question here. I'm afraid to tear my labrum if i let my shoulder completely relax. What i suspect to be bad is that i tend to have deep soreness in my rear delt, if I do dead hang regularly.
.
I have the same question, and I expect the answer to be that the shoulders have to remain engaged. I'm nervous to risk injury otherwise.
I am doing hangs for over a month now and went from 30 seconds to 1:20. I would not advice to relax, I did it one time and felt a very unnerving sensation in my left shoulder. I would suggest having a tad of tension, like you at end of a pushup.
You should be as relaxed as possible. You won't injure yourself with an exercise with short intervals like this one. 45 seconds to a minute each will do you just fine
What surface on the bar would you recommend to reduce ‘slip’, foam moves too much, bare metal seems most effective. What about the wrap you see n tennis grips? thanks👍
Most horizontal bars in the gym will be metal and if you're lucky they will have a coarseness that will help your grip. If you find you are slipping try some chalk or gloves. Inevitably you will start to slip when you get fatigued.
Would you recommend this for someone who weighs around 80-90 kgs?
Absolutely! The more weight hanging creates more decompression. Just takes practice and to build up grip strength.
Nice video! I just did a 21 minutes dead hang
Nice effort!
@@AdamMcCubbin wtf do you have gorilla forearms?
@@AdamMcCubbin does the dead hang trains the back? Can i do tv at ever day even if i have already trained My back?
@@simoneetter3806 no it has more of a mobility application for the upper back. So, completely fine to do on days that you train back and any other day. Only thing is it might fatigue your grip, so on "back days" I'd do it after the workout.
@@AdamMcCubbin Thank you really helpfull! I have discovered that my number of pull ups is decreased because of my grip strenght so i have to improve it! I'll go for some minutes on the bar everyday
What if the bar isn't high enough to be hanging straight off of it? I can do the hang but my legs are bent.
Ideally better if your legs can hang, but if you're constrained by a lower by then its still a good exercise. Focus on lengthening the upper body.
What is the diameter of your hanging bar is???? Can u please tell me.....
ould you recommend dead hangs as a pre workout burner/warm up or after workout as the last set?
I am a beginner and trying to incorporate this more as my ultimate goal rn is chin ups 😅
I would definitely recommend that.
@@plato8427 which one tho?
@@tugsuumovies1999 I personally do dead hangs before and after my workouts.
@@plato8427same. About 10-20 seconds before workout. PR after
ngl i did it 40 seconds first time but thats when i actually did too many workout routines before tho
Hey!!
I was recommended that dead hangs are beneficial for shoulder pain and shoulder impingements. Is that true?
I got a impingement in my right shoulder. So i would really like to know if it helps. Thank you
Yes, it does. I've been hanging for a few years for my back but recently started hanging a lot longer (about 10 mins) a day for that reason (shoulders).
@@childofeternity really?????
Thank you soo muchh ❤️
Do you think, does this help young athlete for growing the wing spin or height a little bit?
Did this yesterday for 45 seconds two times and now the veins in my right hand (below the fingers) are hurting.
I don’t know if I did something wrong?
I am having disc bulge . so , does dead hang creates a negative pressure on my discs?
Yes it can decompress your spine and release pressure.
Amazing demonstration👍, can this exercise make someone taller if they're are still growing?
Yep
Nah it doesn’t, just stretches ur spine probably making u temporarily 1cm taller before gravity compresses ur spine back to its original state
only if you keep doing them every day for a long time will they have a lasting effect
Should I let elbows extend fully or not? You know how when you throw a punch you don't want to extend fully....
My hands have a tendancy to roll so i am hanging by my fingers. Any advice to help wtih this?
for some reason i can't breathe at all while doing dead hangs. is it a form issue
I struggle with this because im 2m and my gym has like one bar tall enough for me, but i cant actually reach it either
Thank you, I'm training for this so I can win the jackpot at the arcade where you win some prizes if you hang for more than two minutes
I do that
Mañana lo voy a hacer
When I do this I feel like my whole nervous system resets
bro the intro with you rotate around is like penguin dance 🤨💀💀💀
What deodorant brand would you recommended for this exercise?
Plzz tell hanging type from which height gets increased
Age=18 years
Plz tell me that will be ur great kindness
Dudeee I can do like 10 seconds in one hand. The june challenge at my gym atm is 1 min 7 secs by a rock climber. It feels impossible
to be honest i think if bar isnt high enough and you let your feet touch the floor without putting any weight on it is fine (if u would give up the bar u would fall on your ass) works for me..
Hi, I’ve currently got a prolapsed disc, L4-5. Do you recommend this stretch for this injury?
It's hard for me to recommend considering the seriousness of your condition and without assessing you. However, thinking logically the decompression on the spine might help. If in doubt see a rehab specialist first.
Adam McCubbin thank you for your reply. Since asking you I’ve seen a physio and they’ve told me to gently try the dead hang and see how I feel 👍🏻
The Great 👍🏽 awesome! That’s the right approach
Hey, I've got some deformations through my spine too. Can you let me know if it helps? I might get a bar in my house for it if it is helpful lol
Kar Tibir yes it’s helpful for people with scoliosis and other spinal contusions. If you get pain from it then seek a professional rehabilitation specialist
I know I can dead hang for much longer, but my hands just get numb so fast I have to let go and I am not able to dead hang for like 10 seconds because of this.
That happens.. Slowly you can increase over time
Reverse Nah you're a pussy
@@shmonn. Great motivation!!!
You need to get your heartrates up before doing that exercise so your heart can pump enough blood to your hands to prevent them from going numb so fast. I've always had slow heart rates and a very low blood pressure my entire life, but doing 10 mins of cardio before every workout has helped me a lot. Try it
You'll get used to it over time. I started 5 days ago, and could barely hold on for 15 seconds because my hands felt like they were on fire. Just 5 days later I can do a 40 second dead hang with very little pain in my hands. Just keep at it.
How do you prepare for dead hang if you can't hold your body weight?
You will hold as you keep trying. I was only able to do few seconds of hang. Now I can do 70 seconds. You improve yourself if you try long and hard.
Is there a way to hold the bar without hurting yourself? It really hurts a lot after a few seconds only, to the point I can't move my fingers for a few seconds every time I hang. Is that normal? Also, I saw a video recommending to hold with fingers only and others recommending take the whole bar with your palm (or at least that's what I understood). I try to use my fingers only but I have perpendicular white lines underneath my fingers after I hold, is that a sign I don't do it the right way? Also I should say I'm 70 kg for 180 cm so I'm not overweight.
Gym gloves
Gloves or wrap the area with a towel or something so its softer to grip.
I get those all the time, just use the bar with rubber coated around it
I have that problem due to arthritis. Get compression gloves.
Just curious, where is this accent from? New Zeland?
Australia 🦘
Big bottle boys🎉
I didn't put on any deodorant before doing this. Will I still get the full benefit of this exercise? Please respond ;__;
No
Why do I swing
Would you recommend doing the hang every day? I am currently doing it three times a day
Absolutely! Just once per day. Try increasing your hold times.
@@AdamMcCubbin its better to do the hang after or before the muscle workout?
I'm going to hang out at a bar? I can do that.
W
I m a bigner and I can do this for 1 min
That's yo jam you listen to in the car by yoself?
Dead-hangs decompress everything except the neck
I’ve read that jumping to reach the bar isn’t good for your shoulders.
im 17 and can i increase my height with this exercise?
Yes you can, but this video will help you even more, czcams.com/video/v6x6HsqfkQ8/video.html just some easy exercises and trust me, im saying from experience, im 5foot 5inches and only 13yr old
@@enaam69 wow thanks bro, lemme try it
Did it made any difference??
@@karamvirkasana8995 oh yeah man i went from 5 foot 5 at 18 years old to when i started deadhanging 5 times a week, i went to 5 foot 2. It worked great man
Why do i cough when i try....
I can't do dead hang. When I try it stretches and hurts my chest so bad.
What should I do?
Tuck your head to your chest and take deep breaths with your nose
Farmer carry.
Try to hang with soft things so you can feel comfortable and gain confidence.
proceed to hang for only 1 sec, than try to increase to higher.
hows it hanging man hueeehh
Not the best way my friend deadhanged for 42 minutes and yes i was there for all of it
Ohhh wow!!! Should have captured it on video. Very impressive 🤯
I got a full 5 seconds
I’m a shoe. Will this exercise make me NOT a shoe? Thanks.
Not sure you can call Crocs a shoe
@@AdamMcCubbin good one
Bro listen ...Im 17 yo.. will it increase my height???
Don't think so
Try it.... i am also 17 and i am doing it to increase height
Someone else has recommended that a healthy male should be able to hang from a bar for 2 minutes. Is this correct? Sounds a lot - I can see the benefits though.
mate you got unbalanced shoulders or traps
This is an active hang not a dead hang :(
CozmicK Why?
s dude a dead hang (also called a passive hang) is when you completely depress your shoulders / scapula and “sink in like a turtle” an active hang is when your shoulders / scapula is engaged like in the video
Advantages of complete passive hang ? Can you tell me
@@TTKK-qx1mz this is a dead hang, you can see how his shoulders are next to his ears.
Scapular depression (and retraction) are for active hangs. Scapular depression is not the passive state.
CrazyRussianHacker intro
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B W 😂😂
Deodorant..... breathe deep
Dead hangs really hurt my hands because of the friction. What do I do about that?
Wear gloves or use chalk
@AdamMcCubbin thanks! what chalk would you recommend? Normal chalk or the spray?
@@misan2002 Either chalk is fine. The spray is less messy.
@@AdamMcCubbin thank you for your help
I don’t have a bar to hang from in my gym, but there is a frame with a wide ‘handle bar’ that looks like the one on a lat pull down machine. Does it make any difference having the bar slightly angled down, and having the arms quite wide because that’s the only position available?