5 Dead Hang Mistakes (CAUSES INJURY!)
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- čas přidán 18. 05. 2024
- In this video, we bring to you 5 Dead Hang Mistakes that can cause injuries and issues to your body.
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To Be Clear: Dead hangs are a great exercise for improving grip strength, shoulder stability, and overall upper body strength. However, like any exercise, there are certain mistakes that people make when performing dead hangs that can reduce their effectiveness and potentially lead to injury. In this video, we will talk about 5 dead hang mistakes you should completely avoid, as they can cause serious injury.
#deadhang #deadhang101
And the most dramatic mistake is not shown! After hanging, you can’t land abruptly, but you need to slowly lower yourself. Otherwise, a lumbar injury is likely.
thanks for the tip
I stared hanging 2 times a week, have improved from 35 sec. To about 1 min. 30 sec. In a couple of months. Makes my 53 yr. Old back feel great. Wish I could do it every day but will do when I can till I can hang for 3 min.straight.
I’m 51 and dead hang, run and workout every day. My CZcams channel is for men over 50. I stay shredded 365 days a year.
@@fit__after__fiftyi am of 92, for me doing dead hand discover another Exercise called " Dead Body"
@@fit__after__fifty - are you Mark Mcilyer?
Wow. Well done. I am 54 year old and can do 55 seconds after trying for 2 months.
How have you progressed since your comment ? Close to 2 and half minutes?
I thought dead hangs where passive not active?, By keeping shoulders down and back it becomes active.
@B. Tisdale there both hit or miss depending on your shoulder issues.
Correct, This is the opposite of what you want to do. In fact it's over engagement of the shoulders that cause impingement on lack of engagement (that can I have it's own issues if your doing dynamic work but that's something else)
To be fair a significant amount of the explanations in the video are just wrong.
I do both. My shoulders have zero pain. If you are advanced, you should do both. In calisthenics, we improve via variations, unlike weightlifting where it is easy to improve via progressive overload. Sometimes, I dead hang on rope or from a climber board. Doing this makes the dead hang intense on grip. If any part of my body feels an injury during the dead hang, I stop.
@@jakemccoy I have shoulder arthritis and dead hanging doesn't help, when I stopped dead hanging I stopped getting the down to my elbow.
@@christbuilds7409 Yes, absolutely STOP if you feel an injury pain anywhere. All calisthenics videos should stress that. For me, an injury always gets WORSE if I try to work through it.
People mention tennis elbow. Being a carpet cleaner for 24 years when I first started I was getting tennis elbow. After experimenting I realized that holding the 2 inch tube with the index finger straight and not wrapped around the tube cured the tennis elbow. Now anytime that tennis elbow feels like coming back I'll just hold the wand with the index finger straight.
Hanging from the fingertips is a good way to chronic elbow problems. The finger next to the little finger puts a strain on the tendons on the inside of the elbow joint. This can lead to very sharp elbow pain. It can develop when pull-downs, pull ups, curls etc are done with the hand opened up and the strain placed on the fingers.
The whole video is full of wrong and potentially harmful misinformation.
thanks - I was wondering why I felt pain in my elbow when I was dead hanging
Nice tip.I have been hanging for 6 months now for 2 -3 minutes..I start the dead hang gripping the bar slightly above the middle part of my hands for most of the hang.Also,try liquid chalk.That really helps to grip the bar...
Jeff in Athlean X talked about that.
Quite right.
In my opinion those fingerless gym gloves contribute to the problem as you tend to rely on the fingers for better grip.
I do them two or three times a day several times a week for 45 seconds or so but with my legs bent and toes touching the ground, just to get a nice stretch. This way I don't have to be concerned about injuries and I get a stretch and it still feels like it's a passive strengthening exercise.
hey man, question, can i get a visible abs from dead hangs, or does it only works my core? i have really low body fat but i still barely see my abs
dead hang has nothing to do with the abs@@kryss2056
@@kryss2056
I don't do passive hang.
I do leg raises hanging passively instead.
That's the best abs exercise there is. And the only one you need.
Start with knee raises. 2 seconds up, 2 seconds down. Slowly down is most important.
When you do 2 sets of 15 reps, streach the legs a little further to make it harder.
When really advanced you do toes to the bar slowly with straight legs. But until then, it's enough to lift the legs to horizontal.
To get the most effect on the abs, Don't tilt the upper back up. Let it hang as vertical as possible.
But you may tilt the pelvis up, so the abs shorten. It's a good abs exercise even without that. But the abs function is to do that movement, shortening the distance between the ribs and pelvis against the load of the legs It's difficult to tilt the pelvis upwards while not letting the back getting more horizontal. When you can do that, you have abs!
Don't quite understand the statement "full range of motion". Shouldn't it be just hanging motionless?
For sure
Yeah what does it mean
Very helpful!
I perform this exercise daily as part of my training routine.
DITTO!
do you have any information about injury caused by flexed arm hang. After hours of research, I only found info on how to do it (with no cautions). I probably shouldn't have been doing it as I am still too heavy. I did use bands to help but was unable to rest between attempts because not heavy enough to completely stretch the bands down. I ended up partially up and partially down with no rest period.
Thank you!
Planking is very good for shoulder stability
To help keep your body still It is better to have a bench to step off of to start the hang and it also makes it easier to "end the hang" because for me at the 2 minute mark my hands are hurting and cramped and having a bench there makes it easier rather than just letting go and falling.
I didn't like all the extra exercises the video suggested. Such as a gripper for hand strength. I think we should ignore them.
Just hang to strengthen what's needed.
Passive hang for me is when the shoulder muscles themselves decides how much of the load they take up. Because they automatically take some of it.
But the scapula isn't pulled down at all in passive hang.
The shoulders are still not too close to the ears. But the scapula is as high as they want to be. And maxinally tilted up.
Other kinds of hanging are also good. Such as scapula pull downs. Here you lower the scapula repeately while keeping thhe arms straight.
Or active hang, where you lower the scapula and keep it there for some time.
These are nice too. But passive hang with leg raises is my favorite. That's the only abs training I do. And for me, the only effectiv exercise for them!
And I know how the abs and obliques work. And how to really do every exercise for them. It's just that leg raises: 2 s up, 2 s down, works really well for me. (or knee raises, if out of shape)
I'll give it a try... wonder if u've heard of the flying swan pull hang or something...
What about grip angle ? Is it necessary to use pronated wide to medium grip ? I tend to use neutral grip 30 cm wide ( about 12 inch ) on pull-up shaft because my forearms are weak !???
I would try using something with a little more grip surface until you get stronger. Switch it up helps to, like only using finger tips- keep in mind you need to keep movement to a minimum because, there is more risk of injury.
Ok so is the point of this to simply dead hang so you can use straps to help you hang longer reducing stress on the forearms and hands or is the process of holding the bar strengthening the hands, forearms etc? If you strap up you can last much longer. That helps separate the discs but it reduces force in the hands and forearms. Are straps ok?
I am confused. What do you mean by range of motion? Dead hang is an isometric exercise, there is no range of motion.
The whole video is questionable. The range of motion point is wrong and conflicts with the point that a dead hang should be performed as an isometric scapular pullup.
Just as I suspected from the begining... This is a forgetable video@@jimwing.2178
Thank you for your information!
Hi what is the recommendation time wise per hang and how many times a day please .?
The „not to narrow“ arms recommendation can also be misleading. If you have the right flexibility then shoulder width should be optimal aka basically straight. Look at gymnasts and how they do pull ups, muscle ups etc (especially on bars).
Bingo
Pretty sure the reason we are all watching this video for tips is because we are NOT gymnasts.
@@krisvalenti4141that's not what he is saying
A true deadhang is a passive stretch, not active. Therefore, you shouldn't be actively depressing your scapula.
Shoulder impingement is when the supraspinatus tendon (which merges into the rotator cuff) is compressed and sheared between the humeral head and the acromion. This is a combination of excessive internal rotation and flexion/extension of the humerus at the glenohumeral joint. A typical example of this flawed muscle action is when people perform facepulls with their arms internally rotated, as facepulls are designed to be an external rotation exercise.
Unless you have a significant issue with your rotator cuff, or simply just the supraspinatus tendon itself, it's highly unlikely that allowing the scapula to naturally elevate during a deadhang is going to cause shoulder impingement.
My main tip is to avoid holding a bar too wide, as a greater amount of tensile force will be applied to the shoulder and elbow joints with no additional benefit compared to a shoulder width grip.
Performing scapula depression and retraction on a bar is a valid exercise in itself, and a prerequisite for other pulling exercises, but it's not a deadhang.
yes thank you for the comment, the video's recommendations did feel wrong.
Passive hanging will also remodel the shoulder to mitigate shoulder impingement. This is well-known by physical therapists.
I’m 80 had shoulder impingement over 3 month from kitesurfing , no exercise could help me. I startet hanging for 4 weeks and the pain has finished now .
Damn, I've been hanging by my legs
Good info. Thanks
Wider grip of very narrow like in this video?
I used to do occasional dead hangs for grip work. But once I started to do them regularly, I found out how awesome they are for mobility!
Regular hanging has been like a miracle cure for my spine, neck, shoulders, traps, wrists, and upper back. I do them Mon-Sat now to start out my day.
why not Sunday too, to me it doesn´t seems like it´s something that requires a rest day
@kryss2056 - The hands and forearms can get overworked. Plus it is good to have one day per week at least where you're doing nothing exercise related for a reset.
@@ryandeffley7652 ah ok, thanks for answering man
ok so knees to elbows/ toes to bar bad then if you shouldnt swing?
0:48 Those are active hangs, not passive ones (dead hangs).
Just trying to do 1 hang - severe pain in outer side of left shoulder. Makes sense, hurts just by raising my arm. I was hoping it was just stiffness. Nope. Time to see a doctor.
There's a book about using passive hanging to rehabilitate acroomium impingement:
Shoulder Pain? The Solution & Prevention
Kirsch et al
That book is what started this passive hanging trend.
The idea is that the acromium actually changes shape, widening the space for the supraspinatus tendon from the preassure while passively hanging.
Doing this isn't without pain if you have impingement there. But there's a difference between the pain when the problem worsen, and that är rehabilitation. In general, people are too afraid of pain, though, and get little effect.
It's not really a dead hang if you depress your shoulderblades is it.....If you can't dead hang fully without getting shoulder impingement your scapula is not able to fully rotate upwards aka clearing the joint and depressing the scapula will actually make it worse.
Agreed, the first point they make is kinda dumb, and contradicts the last point. Meh.
Yeah a few of the points he made in the video are pretty questionable.
Passive hanging will also remodel the shoulder to mitigate shoulder impingement. This is well-known by physical therapists.
Maybe it's losing a little something in translation or soothing... ? I don't know. The hardest part for me when I started doing these was allowing my shoulders and upper back to relax.
This is basically a very forgetable video.
When I hang from the bar I feel that the muscle or the tendon in front of the armpits overextend , any tips on how to solve it
Same thing here maybe you should avoid holding the bar too wide
When that happens to me, my grip isn't wide enough. I go just a little past shoulder-width and feel it all in my upper back.
Somehow dead hangs hurt my lats and the end of my arms. It feels like my arms are not ment to be that stretched. Not sure what I do wrong, maybe it's because I never did them in all these years working out
I recommend light rocking from side to side, while hanging, the spine rests better.
I’m super tall, I have to bend my legs nearly at 90 degrees to hang at my gym. Is this going to lead to problems?
Normally no, I had serious shoulder pain for almost a year until I started dead hangs. I also have to bend my legs either backwards or like you 90° in front. But since it's a hang that puts the focus on the shoulders it doesn't really matter, just as long as your feet are of the ground abd you don't start swinging you should be fine. You might want to add some back and leg stretches after the dead hang so you don't cramp up on your legs. Keep going😉💪🏻
I didn't do any research first, but did a couple of these for about a minute each. I had my arms directly over my head, maybe too close together. The stretch felt good especially in my upper back. But about an hour later I started to get neck/ear pain on one side. It's been quite painful for the last 24hrs. I think I might have strained something between my shoulder and neck, maybe clavicle or SCM. I hope it settles down soon. I wasn't even fully hanging, my weight was partially supported. I don't think this is for newbies or out of shape, overweight people. Yikes!
damn
The best way is to not do them ..... when I tried dead hangs I must have done something wrong. I had 9 months of impingement and range of motion issues, expensive & time consuming Orthopedic doctor visits, X-rays, multiple MRI's and 12 physical therapy sessions. It's not worth it. One may get it right ... but if not ... 9 months later and I am on the road - finally - back to normal ROM.
the people in the video seem to have a very wide grip. what distance grip do you recommend?
Shoulder wide grip, with the arms pretty vertical is kind of standard.
That's actually to get good effect on widening the space around the supraspinatus tendon, to avoid or rehabilitate impingement there against the acromium.
That wide grip isn't the usual one, but if you just want to stretch the spine it should work.
But choose your own style. Vary it until you know your preference.
just started doing hangs.
i have bmi of 30.1, I've only been training for a couple of months
right now I can not hang at all with a wide grip like shown in the video.
so atm my arms are going more or less straight up.
will I be able to widen my grip as I progress!
Have you tried setting a bar so that in a dead hang your feet are still on the floor . Then if you place your feet about six inches forward build up to hold this for 1 or 2 minutes until you can do it with your feet off the floor. Worked great for me I now do twenty seconds on the minute 5 sets hope this helps.
@swiftymorgan4973 I haven't tried exactly that but today.
For my first stretching I took the wide grip and relaxed my knees to put about half my weight on my arms.
I will keep doing that as my first go each time and see what happens in time
Most would recommend having your hands slightly wider than your shoulders. The super wide-grip versions tend to be from people who are very flexible, many times with little mass, since shoulder and back mass and flexibility (especially in the shoulder joints) can make a wide grip difficult, painful, or essentially impossible. In short, you need to test to see where your body works and go from there. You don't want to try too wide a grip and end up hurting yourself.
edit: this applies to pull ups as well. Having your arms too far apart can cause pain and injury, as well as make it difficult or impossible to complete any.
@erikdavisNC thanks mate.
I have naturally very broad shoulders which I suspect is affecting my grip width.
I also naturally carry quite alot of muscle mass, tho it's hidden by my fat mass.
And so it does limit my range of movement
i did tettter hang ups for decades. full and free hang from the ankles. not anymore as i hurt my s1 and L5 in unrelated incident. at 66 years wear and tear will make you adjust and hanging by my hands now is working though very conscience of my injury. this can aggravate it. and stop dicken around and go down to puerta vallarta and get those stem cells in your joints and avoid surgery!
I have been thinking about stem cells in Mexico for bone loss in my L1, have you heard about a good clinic? Thanks
@@kellym3113 yes. dreambody . an american run clinic in puerta vallarta.
@@kevinbuda7087 Thank you!
What about using straps if you don't have good grip strength ?
@andrewwalkerscotland
I would say no to straps. It may take some weeks to improve the grip enough. But that's something you want to do.
One way would to keep the feets on the ground, so you don't have to star out with the full body weight.
I do hanging leg raises. 2 s up, 2 s down. 2 sets of 15 is enough.
That's 60 s hanging.
I'm 75 and when I started with this, the grip limited how many leg raises I could do!
It may take a month of almost dayly hanging to get there. But what's the hurry?
And gloves doesn't help, I found. Not even those with a rubber surface.
So do you just hang? Or engage the shoulders? Watched several videos they all contradict each other?
The copout answer is "do both"
The more complete answer though is "What is your goal?"
If you are using hanging as a way to activate and strengthen the muscles involved in pull-ups and the like, do an active hang.
If you're in it just it to decompress your back, correct your posture, and regain shoulder mobility, and target some muscles that don't get stretched much in a modern upright life, do a dead hang.
Both have their utility.
I personally like to do an active hang, but in the other direction. You hang, but you engage your neck and shoulders as though you are pushing the bar as far away from your feet as possible. I find that it's safer than a truly dead hang, especially if you are at risk of dislocating anything. Antagonist muscles are very important in preventing dislocations, so you are actually less likely to dislocate your shoulder if you try to push the bar up than if you were to over-relax while hanging. Generally speaking, I don't believe a person should ever relax under load... hence the musclular antagonist reflex.
@runthenumbers9698 ,agree with you but this video is about dead hang
@@jeanmarcel6947 The video is wrong on multiple counts, including suggesting that dead hangs are to be avoided and isometric scapular pullups are called dead hangs.
I dont understand how gripping the bar to tight is bad? This on itself improves grip and forearm strength
I am 66 and tried this for a while. I ended up with tennis elbow in both arms that have caused me to pause all arm exercises for 3 months now. I suppose it was due to a poor grip.
How did you treat the tennis elbow ?
@@gucci8770he played tennis
Did you over do it initially? This is something you need to build gradually at first. Every other day, a set of 3 with a time limit. Some soreness is expected but this could easily be over done. Trying to max out every day is probably going to create issues for someone.
get a massage gun and attack the inner elbow and arm.
easy fix
Joe, I'm 65 and occasionally experience that (though I'm not sure if it was caused by the hanging, or by some some other exercise). It lasted weeks once, but not months. I'm wondering if you were over gripping the bar. Trying to hold to failure might contribute to that.
Wdym?
I tought we re working out to get injury?
Edit : i mean muscle injury or this hypertrophy thing
I did swinging and got injury under my shoulder😢, It’s very painful. Do you have a solution? 😂
What if the height of the bar does not allow you to fully extend your legs.
chop your legs off duh
Then just bend them. There is nothing wrong with that.
@@DERHOF2007but then it becomes more of an active hold where you're engaging more muscle instead of relaxing
I just keep my knees bent and leave my toes touch the ground. And I can add extra time to compensate this.
I have some concrete blocks my equipment is set up on to overcome this
I’ve been doing them wrong all this time
Can a person with a replacement shoulder safely do a dead hang?
Better ask your doctor/Physician.
I'm here because I keep passing out while hanging. I fell on my neck and blacked out and started having convulsions
I've been doing DH for 5 months. Don't really notice anything.
Also causes tennis elbow.
sounds you been doing bad form
Or it's just more YT hype.
There are so many ... Do this xx and your life will change BS videos on YT.
Don't listen to this guy he doesn't know what he is talking about
Actually, you should be practicing single arm hangs rather than two arm. Its a much better position for your shoulder. Watch our closest chimp and orangutan relatives, they hang from one arm for a reason. And you will develop way better grip strength in the long run.
Never heard of an orange utan.
An advanced calisthenics trains both. The real world will throw all different kinds of challenges at you without a care of what you trained.
@@davecasale1009 Yeah, the ones in the zoo are brown.
@@davecasale1009hahahaahah
They also have different anatomies haha
Is it good to practice pull ups everyday ?
doing heavy exercises like pullup requires resting time of min. 2 days in between
its almost impossible to keep your shoulders down all the way. when you put your arms overhead they will rise
Every freaken exercise is always complicated by some fitness guru. Just bloody hang! Everything else will fall into place. SMDH 😔
That last woman had the low-energy vibe of a victim -- i.e., like she was being forced to do something against her will. I wonder if there was a bunch of pressure against her forearms. That exercise didn't seem comfortable to me.
I’m a big fan of the neutral grip, for everything. Anything else put the ball and socket out of their optimal position. I wouldn’t do this any other way.
It's not good for the shoulder to dead hang with neutral grip or supinated because you impinging the subscapularis and the biceps tendon against the coracoid process and the coracoacromial ligament. U should stop being a fan of that.
Thank you on answer ! I do same mistake !@@johanhansson4574
@@johanhansson4574so what is best position for dead hangs?
@@johanhansson4574 just the opposite is true. neutral grip = hanging with facing palms to each other is pronated grip == external rotation. And that opens the joint and makes impingement less likely
I find neutral grip is much easier on my shoulders. I use it for every exercise possible. Dumbell shoulder press, lat pulldown, pullups, even Dumbell chest press (partially)
Just dead hang ffs.
It's a natural movement.
image at 4:02 shows terrible form with hunched up shoulders
6. Wearing tights under your shorts to camouflage your chicken legs
This is why Leon Edwards has the most aesthetic physique
I wouldn’t waste my time with this clip. 75 pc crap.
I tried dead hang today at the gym. I lasted 7 sec. Wtf !!!
THUMB under the fingers, hang all day.
"dead"hang or am i missing something?!
I can hang for about 100 seconds but barely manage a pullup 😅
help
use resistance bands or work on negative pullups
@@jaysuwu2423 ohk thank you
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I doubt it could cause information, but i do see how it could possibly cause INFLAMMATION. 😂
the first tiü is just wrong. if you do that, its an active hang and not a deadhang
I'm beginning to think pull-ups and chin-ups are not good for your rotator cuff, long term.
You need to marry me after GETTING RANK 1 IN UPSC...
Full range of motion? You're not moving... 😂😂😂
That’s interesting for the first one as I am having neck issues. It feels I’m overstretching my neck tendons/ligaments.