10 SUPER Effects of Doing Dead Hangs (90 Days)
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- čas přidán 29. 07. 2024
- In this video, I’m going to tell you what happens to your body when you do dead hangs daily for 90 days. Sometimes simplicity is the way to go. A dead hang is a classic example of this. It’s a simple body weight exercise that when done right yields explosive results.
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In a nutshell:
Effects of doing daily dead hangs
1. Strengthens the upper body
A dead hang works most of the muscles in the back, arms, and upper body in general. As you keep doing dead hangs, especially for an extended period like 90 days daily, you can expect to get stronger in these muscles.
This is made possible due to the opposing forces of your palms’ grip on the bar and the gravitational pull of the rest of your body.
As a result, you’ll see a boost in your lifting capacity for several exercises.
It can also improve your athletic performance in activities like boxing, swimming, jump roping, and rowing.
Not to mention, doing dead hangs every day releases any sort of stiffness in your muscles, specifically in the upper body.
This explains why hanging on monkey bars as a kid feels incredible.
Everyday tasks like opening bottles and jars and even as simple as holding a pen requires grip strength. But it’s even more important in numerous exercises. Here’s how:
2. Develops grip strength
Dead hangs benefit the development of your grip.
In fact, it’s the most effective exercise by far to increase one’s grip strength.
A good grip strength is essential when doing exercises like rows, deadlifts, and pull-ups. So many people spend plenty of hours strengthening their upper body muscles.
However, only a few pay attention to deliberately training their wrist and hand muscles for grip strength.
So, it’s high time to stop overlooking this aspect of fitness.
Plus, as I’ve said, having good grip strength goes beyond being able to lift in the gym.
You need it to carry out everyday activities like carrying suitcases. A stronger latissimus dorsi is another good thing that comes from doing dead hangs daily, but I’ll explain that further in a short while.
3. Promotes bigger and stronger forearms
Forget about forearm curls.
Do dead hangs every day for months and you’ll see your forearms grow bigger.
The majority of the upper body exercises are centered on building the biceps and triceps and not so much on the forearms.
But there’s dead hang, amazing exercises for increasing the size and strength of the forearms, all the while reeling in other benefits.
Unlike forearm curls, dead hangs place your forearms under constant tension.
This is simply because your entire body weight is borne by your forearms, wrist, and palms. All those body parts ultimately gain tremendous strength with regular practice. In the end, daily activities that involve pushing, pulling, and lifting are also made easier.
Keep watching to find out more!
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ℹ️ Medical Disclaimer: pastebin.com/s0cHYHvf
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I literally avoided shoulder surgery because of dead hanging.... I was scheduled for surgery due to severe impingement but while I was waiting for the surgery (which was 3 months away) I came across a book called *"Shoulder Pain? The Solution & Prevention"* by Board Certified Orthopedic Surgeon John M, Kirsch... after doing daily 1 minute dead hangs for about 6 weeks my shoulder pain completely went away and I am now 100% pain free and an MRI showed no more impingent so my Surgery was canceled
Dead hangs saved me from surgery and a lot of pain and now my shoulders feel bullet proof!
Yea.. definitely a game changer….. prior to, I was aware of preventive shoulder exercises…… I had tight shoulders…. But out of everything I tried … the Dead Hang gave me the best Results.
71 and started 10 seconds, increasing 5 seconds per week. Up to 35 seconds now. Aiming for 3 minutes. I need grip strength for my jiu-jitsu 😂
don't get discouraged if you never reach 3 minutes cuz that is not an easy task, even 1 minute is quite an achievement for a 71 year old
@@--Harleyfor a 20 yo too
Big dawg 💪🏾
Your great
I salute you sir.
THIS exercise fixed my shoulder impingment. Never thought i would fix my shoulder. One of the best exercises period!
Agreed!
How long did it take to heal?
@@polynesianusa5437 Doing this exercise for 2 months straight. Plus it had been about 6 months since the injury insult. I'll stilll say this definitely helped. Did you get an MRI to diagnose?
@@BalzAldrin thanks! No MRI, just makes sense that my shoulder is impinged based on all of the info about impingements. I’ll do it everyday until it feels healed, thanks!
@@polynesianusa5437 you bet. hope your shoulder gets back to normal
It saved me ! Literally! Ive been having low back problems since i was 30 .i couldn't stay in bed for more than 7-8 hours, i couldn't drive for more than one hour, i couldn't lift weights etc. Then i came accross this simple exercise and do it every day for as often as possible. Ive discovered places at work and at home where i can hang. it works so well.I'm gratefull.i am 47 now and i can live again!
Keep your knees in position and only lift your lower legs up towards your ass. Perfect for lower back pain!
How long do you hang a day?
Do you do inversion table as well?
Thank you for sharing.
At 70 and having exercised my whole life, I've found the most results for the time invested than any other exercise in the dead hang, mainly great gains in grip strength. Similar to the horse stance it takes serious concentration and mental power to do properly. A benefit is a euphoric feeling afterwards, like a runners high. Guess it's endorphins. You'll be able to open jars for the youngin's if you practice this!
👍
That's great! How long do you hang for?
@@johnh5463 Hey John, I aim for 3 hangs for a minute each. A minute or so in the horse stance in between. Give it a shot, cheers Jay
that's probably because you don't squat, but let's say dead hangs are up there. good job! keep it up.
It’s true I love it I do 4 min and it’s just matter of practice
I suffered from right shoulder impingement for weeks. The pain limited my workouts and I learned my rotator cuff muscles were weak and my posture needed improvement. Finally after trying numerous shoulder impingement rehab exercises, the one that got rid of the shoulder impingement best is the dead hang.
I now do 10 x 30 second dead hangs per day and my shoulder impingement pain nearly is gone.
Thank you for sharing. I will be trying this for sure.
It's one of the best exercises for impingement, at least it was for me too.
Do you pack your shoulders or is it a true dead hang?
I have a similar daily routine: 10 sets of 10 hanging leg raises. I’ve noticed the most benefits in my forearm development and lumbar decompression
@@ladistar Its a true hang. I made this mistake for a long time until I understood that this is the one shoulder exercise you do un-packed. I have the same right side impingement as the other commenter. I still have this problem, but I can feel my shoulder healing as I continue to practice dead hang routinely. I'm doing 3x30sec at a time maybe 6 times per week.
I'm 65. I've been doing the dead hang 5days week for about 1 year. I have noticed stronger core and upper body
Doing dead hangs after my workouts has drastically increased my grip strength. Now I’m able to hold a one arm hang for at least 10 seconds
When I was taking hotshot training ( fire fighter) they had us dead hang for atleast 1 minute for beginners. The huge muscular guys were shaking at 40 seconds into a dead hang
WARNING: If you are a beginner please DO NOT JUMP UP AND GRAB THE BAR! Use a platform to reach the bar. When you get a little better at it practice pulling the shoulder blades down and together.
I would have never thought about hanging having these kinds of benefits. I've been working out all my life and was in the fitnes industry. In my peak years I could do at least fifty push-ups.
I started hanging and on some days doing 9 sets to failure. I altered my grip three different ways and in about two month my push-ups increased above 80 in a set. Last month I did 102. My chin-ups and pull ups doubled from the previous era when I was in shape.
The only other thing that changed during that time period was the inclusion of creatine in my daily diet. The astonishing fact about all of this is that I am 66 years old. The hanging also increase my bench press, vascularity and definition in my forearms has exploded.
I took a picture of myself last night in the gym after completing my chest and shoulder routine. I didn't look at the pictures until today and I was shocked. I really couldn't believe it was me.
thanks for this information
😊
"Just hang in there. "
I hang from every ledge, edge or bar I see through out the day, I do very heavy lifting at work every day and the decompression is amazing, also seems to of helped my shoulder inpingement
Cool , going to get into these and sort my back out . Years ago i was great at hangs and pullups , now im strong in other areas but not pullups . Just recoverung from a motorbike accident and really need these hangs , will progress them into good pullups
I been hanging a few years, like 3 times a week, i M 56. Shook hands with someone recently and they were younger and said, wow, i was happy to know my grip was good
I just discovered this today,,,,,,,,,,,,iam gonna do this from now on,,,,,,,thanks for sharing….
Thanks!
Good info to keep in mind! Thanks for posting this 😊
You can see the latest fitness exercises on my channel
I'm arabic ....ur English is very easy to understand ...of course strong athletic information s
I love the Overhead press
I’ve doing this for almost 3 years. It becomes one of my main exercise which I perform delay.
👍 to red the description. But could write everything. Sometimes cannot hear. Anyway deserves the 👍✍️
I had rafters of my deck where I lived. Then it got burned down by wildfire. Was going to build a system on my tree. Then look at the 30ft ladder I had against the house from doing roof work. And there it was my ladder. Reach up to the highest rung I could reach and did a pull up. Now I at 15 per set. And many more exercise on the ladder. One leg step ups. Calf raise’s, Leg lifts. Plus a platform for leg stretching. Every time I work the ladder I feel my spine realign. Great excersize.
It's helped me and I've only been doing it for a couple of weeks...
One thing I found is, it's vital to hang from a bar high enough so you don't need to bend your legs to stop them touching the floor, you need the full hanging stretch. Since I bought an 8-foot-high hanging bar rather than using my pull-up bar attached to a doorframe my shoulders have improved immensely, the knots and tightness I had in them is finally disappearing. I literally couldn't hold for 5 seconds at the start, now I can do 5-minutes. When doing shoulder-press on a machine I used to struggle getting my shoulders down enough for me to get my hands under the handles to push up. Onwards and upwards. 👍
What is an 8 ft high hanging bar? Where does it attach or does it have a stand of its own?
totally agree. I'm 6'4 and usually have to find a tree branch to hang off of lol huge difference
5 minutes is impressive.
@@georgekondylis6723 Five minutes is superman stuff.
@@jaydickey1049
I’m decent at pull-ups. Have done 30 in a row at one point. 7 or 8 with 50 lbs. But I don’t think I could hang for 5 minutes straight, probably not even 3.
I am 48 and I am going to the gym. Just hangin, It's ridiculous I thought! Hanging just 1 minute with all my strength was all I could do. I feel so week and I was wrong, it's a very good exercise and I will keep training.
I am too going for it right now.
Wow, that's a generous giveaway, especially at these times
I have been doing this. Started with about 15 seconds to now 1:45 min. But my palms hurt. I need to use gloves.
One day I tried hanging with bands. That took the pressure off my palms. I could hang longer. I have seen people with hook like accessory for their hands. Now I know why.
I saw a "strong man" book a friend had. It suggested that the grip strength was "God's gift" to tell your primary muscles to put out extra effort. i.e the harder you grip the bar, the stronger your bench, etc.
I believe this.
Absolutely true. It's called irradiation. A strong contraction of any muscle summons the strength of the surrounding muscles to help produce more tension, tension=strength
Actually thats not true. If you grip the Bar too tight your muscles will compress your blood vessels and/ or nerves and can lead to pain.
What is the recommended number of sets can one do . Assuming one set is of 90 secs
Hi Body Hub, I wanted to know what software you use to create your recent videos if you could help me it would be amazing, thank you
I have been doing this for a few years and I could come back to train. However the other day I look up (instead of front) I started feeling a pinching in the neck shoulder area, I thought something was needed to be stretch in that area so I hold it a few more seconds and 2 days after I still have a pain, should I never move the head to much during this exercise or it's ok to move it a little bit to create more room in all those tisues? Thanks!
Dead hangs are awesome
I am 242 pounds, or 110 kg. The most i can do is 60-70 seconds. But i do 5 sets. 1st - 60-70 sec. 2nd 45-50.3rd 35-40.4th 30-40 and 5th 30 sec. I had shoulder pain and sometimes stiff lower back from weight lifting. I really like dead hang. I have done it about 15 times so far, but i will do it more. After the last set my forearms are about to explode. Very nice exercise..
This exercise should be called Lifehang.
Honestly I’m 30 and was afraid to bend over and thought my lifting career was over. I do dead hangs and deep squatting daily now after a 2-3 mile run and it’s like a night and day difference to how I feel.
Helps with Poor posture 😊
So I’m 62 and an extreme athlete and I have had two left shoulder surgeries broke my right collarbone, shattered my right scapula, and when I did hang, I’m pulling out my neck my left shoulder will dip 2 to 3 inches and then I got to get to the chiropractor he says I shouldn’t hang because of these injuries And I know one scapular hangs higher. The one that was shattered on my right side, so what do you think my take was I need to hang to correct the imbalance from breaking bones and decades of dysfunctional usage will take time don’t mind a little pain in the long run game but I also don’t wanna run a losing race because that’s kind of lame, thank you for any advice or comments
I max out at two minutes at a 105 kg of bodyweight. I'm 53. Do it every day after my yoga
2 minutes is impressive man! Congrats.
@@JackTheR1ver Thanks
That’s pretty good, not so much the time but the time and your weight. I’m around 90kgs and I just did 2 mins, and I’m in my mid 40s. Funny thing is I never trained dead hanging I was just curious, but I do pull ups and chin up pretty regularly and have been using the chest expander a lot so it’s obvious there’s cross over. Keep up the good work man, 2 mins at 200 pounds plus is definitely above average.
2 minutes is damn impressive.
At 6’6” and when my arms are extended I can grab things 8 feet in the air, an overhead a bar I cannot just reach up and grab is very rare indeed.
Wish I could do this but I have dupuytren’s contracture in my left hand so it’s too painful to hold on for very long
I had it too and it was so bad that I thought I'd soon have to quit riding a motor bike. After doing the carnivore diet for 6 months, I realised that the nodule in my right hand had almost disappeared. I've seen others report the same on Dr Shawn Baker's CZcams comments.
Been doing it more and getting stronger
Certainly helps my back and shoulders. Be careful not to drop to your flat feet after the hang.
This video is kind of like a fever dream
Deaf hang helps my hips and knees as well....
I can do a set of 110kg lat pull-downs but for some reason I cannot hang without instant excruciating pain in my fingers. It doesn't feel like muscle pain but more like actual injury, like the skin is being squeezed or something. Anyone have any idea what I am doing wrong? I'm 204cm and weigh 125 kg maybe I'm simply too heavy to do that?
The structure of our bones determine our height. This exercise eight help?
there is plastic surgery in turkey where they graft skin onto the top your head so you get taller head, this way you can add maybe 5 cm to your height, it is the only way
I saw something a few years ago about a woman who had braces put on bottom of her legs her leg bone was broken on both legs then they jus slowly stretched her legs with the braces every time the bone had grown and was nearly touching to make her taller
I love everything about the bennies of dead hangs except I don't want BIGGER forearms! I already have good sized forearms for a woman lolol. I'm still doing dead hangs at the gym though. Getting better slowly. I''m 57.
All true and I grew from 5-6 to 6-2 in 90 days.
Your age?
Really? Lol @@thisisunnatt
I started these a year ago, the only problem I have is my fingers now drag along the floor
Let it all hang out
The thumbnail is wild 💀
Now, we will hang out.
Dead hang using palm facing face is more powerfull , strength , elbows , chesy ☑️☑️👍👍♥️♥️
Standing Rows are a terrible exercise for your shoulders. They lead to shoulder impingement. Although I'm all for dead hangs.
Try adding weights to it too.
Dead hangs not only open up the muscles for shoulder mobility, they create space between the bones of the shoulder and eliminate impingement issues.
Read the book "Shoulder Pain? The Solution & Prevention" by John M. Kirsch M.D., a board-certified orthopedic surgeon who specialized in shoulders.
Hanging will help prevent many, if not most shoulder surgeries.
If you're doing physical therapy for your shoulder and it doesn't seem to be doing much, it may be because the space between the bones in your shoulder have grown too narrow, it's the bones that are causing the damage.
My MRI showed this, and they interpreted it as "thickening" of the acromion. The surgeon said they could go in and shave the acromion down, but before I did anything, I found Dr. Kirsch's book.
Turns out, the bone hadn't "thickened" it had changed shape with age. Dead hanging can reshape the acromion, push it back to where it once was and create the space that has been lost with time.
After about 4 or 5 weeks of hanging maybe 4 days a week, 15 times a session for 20 seconds a hang, NO surgery, NO more pain and now able to lift weights again.
It's HARD on the fingers, but that gets a little better over time and it's worth it.
Another great thing for stretching the spine is swimming.
Can you curl your legs up?
Yes
0:25 a wild Bioneer appears 😂
Farmers walks great too
This feels like an AI generated video, bruh trying to reach the 2 page paper goal
👀
I couldn't help noticing that the bloke hanging outside at around the six minute mark seems to be really enjoying his hang...
😂
Great for forearms & grip, but can be damaging if you have lower back pain.
Just bend at the knee bring your lower legs up to a level horizontal position and hold it there as long as you can. I discovered it by accident. The first time I tried it I imediately felt my hips drop down stretching my lower spine and back. Now I do it that way every day. Try it. You'll like it.
@@brucewalters8635 I’ll try that, thanks.
Dead hangs don't "stretch" muscles, since muscles contract when under load.
7:04 when you see the place you actually do dead hangs at lol that is a park in downtown st petersburg in florida
I saw the $100 for 100 seconds videos so went outside and tried it and did it first time? I’m not a strong guy and hardly workout out. Maybe it’s because I’m only 11 stone
10 super benefits of doing standing
My favorite 🦥🦥
What if you are taller than bar . How should you hang
Bend your legs towards the glutes or if you have strong abs, hang like a letter L. Hope it helps.
has anyone ever dealt with a hernia?
Can you curl your legs up while hanging?
Not providing an answer, but if they read your comment, I’m also interested. I have a pull-up bar at home, and it’s too low for me to hang totally vertical. My knees have to bend.
@@spartty
Yeah, I’m hoping for a reply.
Yes you can but is best is yuo dont curl them since that puts tension on your lower back.
need help guys istar5ed doing this and also pushup. after that i got chest pain. i stop doing this exercise cuz of chest pain. anyone here have the same situations?
These days all i do is hang on till payday.,.
😂
Turkish subtitle please
You didnt tell if shoulder blades should be activated or not (in the video it looks like they're not activated). Also an explanation why or why not would be appreciated.
Generally a dead-hang is exactly as described. Dead, so there's 0 active reinforcement needed from any musle group other than whatever you need to latch onto the bar.
Once you start the actively retract your scapula it engaged your lats and rhomboid muscles, which counteracts the mobility benefit of dead-hangs for your lats. It's more inline with doing pull-ups but rather training strength you'll condition those muscle-groups towards endurance.
This is at least what I've heard going around in climbing gyms and I'm by no means a physio expert. So if anybody more knowledgable could chip in, it's always appreciated.
I had to Stop dead hangs after doing them everyday for 12 weeks cause my Jeans were to short after gaining 4 inches in height. So I stopped. So don't do them if you're already tall. Ha ha ha ha ha ha ha.
How old are you?
🤡
I'ma do this for 30 days straight
I won't say it's nonsense as any exercise is good for you but there is definitely better ways to train and use your time with much bigger benefits.
Does anyone else disagree with the technique described at the end? That sounded a lot more like an active hang than a dead hang.
Athlean X
How to fill up 10 min with 10 sec worth of information
💯💯💯💯💯
Doing dead hangs while watching 😉
OK, but to what? If I'm not going to gym that day, there is nowhere to hang at the house 😀
Great, more AI narration.
I watch this, to know of what it could do to your height
not much after 23
If you dont have good posture it can possibly add a few inches.
I did these every day for about 4 months and now I have crippling tennis elbow I can’t get rid of.
You were probably doing them wrong then. Maybe you had a slight bend in your elbow so it was taking a lot of weight.
@@Markhypnosis1 It took more time for my tendons and joints to adjust to carrying weight. I never did them 2 days in a row. my bod needed time to recover..
I also never do them every day. I always give my body rest. Minimal: 1 day rest to feel good
Try neutral grip. I have tennis elbow on and off but neutral grip is fine 👍
Stop playing tennis then.
A
❤
Infact im the only one in the gym who Hangs and does Calisthenics(still a beginner)
Everyone finds it wierd... and in india people look at you like (the fk this reeetard doing)
Keep going man! Calisthenics is the best, forget pumping iron and ignore anyone watching you exercise
does it increasing the height fr ?
Well it helps with a hinged posture so if you fix it with dead hangs yes you will be taller. Hope that helps
But for how long ?
70 minutes
@@gdghnyfgeecvgrf why not 9 to 5pm ?
@@ThomasStar-ro4bn nah I'm just joking do it for couple minutes 😅
@Tyler 😆 ok, three sets of 2 minutes, then ?
@@ThomasStar-ro4bn yes😅🤣🤣
This is not the holy grail everyone makes it out to be. My right shoulder absolutely hates hanging, let alone pull ups. I tried getting into dead hangs and even built my way up to 1 minute daily(which didn't take too long) and my right shoulder flared up bad. I might have to stick to 10 seconds despite having more than enough strength and endurance to do the minute, it just doesn't feel worth it doing for less
I'm 150 and this literally saved me. I suffered from hairloss, was overweight, lost all my teeth and my skin was peeling off of random places. I had an extreme case of foot fungus, which caused my blood pressure to go through the roof and my glaucoma to multiply and leak into my brain. My nose was crooked, my toes were broken, my shoulder dislocated in three different places and I had an extra limb growing out of my left elbow. It all started to seem a little hopeless at times until I started doing these dead hangs. I did them as the title prescribed for 90 days non stop.
Now I'm the most popular guy in my neighborhood. I can't keep up beating the women off of me with a stick, which is very convenient now that I have such a strong grip. My sexlife has improved dramatically, and I went for five space trips to the moon, consecutively. My immune system is fighting off diseases of my friends, relatives and every other random person I meet in the streets, some of them even haven't been discovered yet. I have noticed vast improvements in my bowel movements, my breath smells of fresh mint day and night, I've grown five new sets of spare teeth and my toe nails grow out to be 100 dollar bills, every - single - hour. It has resurrected my dead parrot, it has granted me the power of time travel, allowing me to pause aging and reverse the effects of gravity on my skin. My skin is now drooping up!
Don't just take my word for it. Do the dead hangs now. Thanks to these dead hangs, I have transcended the boundaries of human existence and become a being of pure energy, requiring no sleep or sustenance to survive.
You just extended my life by at least a week! :)
You, too?
me too !
Are you sure, it didn't happen to me , I just got welts on my palms
This is BS! My toe nails only grow out $5 bills.
Bet everybody who does this is 6’0+ 😂
Well First.
ALL NINJA HANG and More--drawing power from planet Earth with Horsestance is another great one--
you should swing ALSO and IF you don;t Invert You are WRONG.
13th Dalai Lama(Wushu) would SLEEP upside down--his own WAY
So this is one of those channels where a disembodied narrator tells you what they learned after half an hour of research on google without actually being an expert of any sort. He doesn't know the difference between a dead hang and an active hang. Dead hang does not work the core.
My man gland is now 18 inches long
I'm not going to argue that dead hangs are a useful exercise. They are.
This hyperbolic video, however, makes it seem like the be-all-end-all thing to do. 900 Days, maybe. 90 Days??
As someone who has been doing dead-hangs for ten years, I can say that it doesn't do much to improve grip strength or upper body stiffness.
It won't develop your shoulders or your lats all that much. You won't gain much mobility either. You won't even gain much hang-time.
See, you will never go into hypertrophy by just doing dead hangs. Your weakest link will give out way sooner than the rest, hence not making any real gains in most affected muscles. Forget about forearm curls? Forget about pinch-training for grip? You can forget about any muscular development, then. Hanging is efficient: That means that you won't train anything much by doing it.
However, it does allow for spine decompression while hanging. Great stuff. It does open up an arthritic shoulder. Mine was about cleared up after two years of hanging around. It can do that. One armed hangs and rotation, go for them as long as you can. Make that shoulder great again.
Dead-hangs and pull-ups are a treasure for developing your upper body strength. Do a single pull-up after or during every dead-hang session, and you'll have tripled the benefits of just the dead-hang.
Not only do they provide an intense workout, but they offer numerous benefits beyond what this video mentions. You should definitely consider incorporating them into your exercise routine.
But on their own, without additional stimulus, dead-hangs are meh. You'll only get calluses and little gains. 😉
What about doing pull ups till failure then end it with dead hangs? Im sure you will make big gains that way....