Hey everyone! So, I recently took on a challenge: I did dead hangs every day for 30 days straight. You might think hanging from a pull-up bar sounds too simple to be effective, but let me tell you, the results were surprising! This underrated exercise is a game-changer for building strength, mobility, and endurance in your arms. And all it takes is just 100 seconds a day to unlock some serious benefits for your body.
Why Dead Hangs?
First off, let’s talk about grip strength. It’s the foundation of upper body strength. Whether you’re doing pull-ups, deadlifts, or any exercise that requires you to hold something, a stronger grip means better performance. When you hang, your fingers, hands, and forearms are working hard, developing insane grip endurance. The longer you hang, the more time under tension your forearms and grip experience, maximizing your results.
But that’s not all! Hanging also helps with tight, stiff, or weak shoulders. It stretches and decompresses your spine and shoulder joints, which is crucial for performing pull-ups effectively. If hanging feels easy, guess what? Pull-ups will feel easier too! Plus, your core is engaged the entire time, which is essential for preventing your body from swinging as you progress to more challenging exercises.
Let’s Get Hanging!
So, how do you get started? You’ll need a place to hang — whether it’s a pull-up bar, a door frame, or rings. No matter your fitness level, I want you to follow along with me. Here’s a quick rundown of what a typical hanging session looks like:
Warm-Up Hang
- Average Hang: Start with a strong grip, feet off the ground, and hold for 20 seconds. Squeeze your core and breathe.
- Super Grip: After a short break, go for another 20 seconds, focusing on a tight grip and engaged shoulders.
One-Arm Assisted Hang
Next, we’ll move on to a one-arm assisted hang. Start with your right hand, and if you’re feeling strong, try eliminating some fingers. Eventually, aim to hang with just one hand!
Shrugs and Final Hold
Finish off with some shrugs. Keep your arms straight and do a set of up-and-down movements for 10 seconds, then hold the last shrug for 10 seconds. Trust me, your arms will be on fire!
The Results
After committing to this routine every day for 30 days, I can confidently say my grip strength has improved dramatically. My abs feel shredded, and I genuinely feel stronger overall. If you want to see similar results, just run this video back every morning and commit to those 100 seconds of hanging.
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I’ll see you in the next one!
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