PASSIVE HANGING: Everyday: 3 Minutes per day Every other day: 5-6 minutes per day *Times are accumulated in 1 minute chunks. ** You can always add total times as you progress ONE-ARM HANGING PROGRAM: (2-3 days/week) 2 arm active to passive hang - 5 reps. Hold active for 3 seconds. 1 set. 1 arm passive hang - 30 seconds on each side. 1 set. 1 Arm Active Hang - 10 seconds. 1 Set. 1 Arm Alternating Hang - 5 switches for each arm. 2 - 3 sets. Bulletproof Your Shoulders: www.trevorhash.com/bulletproof-shoulders Are you planning to work on your hanging practice? Comment below ⬇
Thank you for another great video! *Question:* I've instinctively alternated evenly between passive and active hanging (switching every breath, or every 2-3 breaths). My gut was telling me that the passive hang alone might be too much stretch for the shoulders, and that I needed to strengthen them "proportionately." Is there any risk to this... am I missing out on the benefits of doing more passive hanging by doing so much active hanging? (Fwiw, I'm nearly 66, and hang in apprx'ly 2-min. increments for 5+ mins./day.]
I have been advocating for this for as long as I can remember. One of my old 'strength secrets' was a combination of hanging and handstands. My reasons was, monkeys, chimps, apes, are all pretty strong, and they hang by their arms a lot. Issue is, you need somewhere that's convenient to do it every day or the habit in my experience, will slip.
I’m a Stretch Therapist and I recommend to my clients that they passively hang anytime they can ( gym, play ground, anywhere there’s a bar) . The things we naturally do as kids are what our body needs for our whole lives. Full, resting squats and hanging are just two. Good video!
@@FirstnameLastname-ty1qdI will be using a pull up bar in my doorway as well. I don’t see it mattering what I do with my legs if I am just focusing on my shoulders and hanging.
What about having labrum tears, ac joint osteoarthritis and biceps tendonitis? I used to do these a lot but it didn't help my ac joint pain and I would get elbow tendonitis.
Can confirm, I dislocated my shoulder snowboarding YEARS ago and had partial dislocations while rock climbing afterwards. It wasn't until I began passive hanging and scapula pull ups that all of that went away. I'm exited to progress to the 1 armed hangs! Happy monkeying around y'all
@@connorcaba2492 fr? i have dislocated my shoulder couple times after i firstly did so playing basketball 8 years ago, i am looking for something to help me strengthen it.
@@connorcaba2492 Yeah, I'm curious how they each perform in isolation. I've had multiple dislocations, full deadhang pullups really help it (due to the scapular rom), while passive hangs alone cause lasting pain.
I started lifting when I was 13(I'm 44 now). I was diagnosed with multiple compressed discs which actually shrunk me from 6' 6 1/4" to 6' 5 3/4", a full half inch. Doctor gave me two options, surgery or PT. I did PT for 6 months and it helped but my buddy, who is also 6' 6" with back problems from being a construction foreman suggested hanging. Hanging helped just as much as the PT and there was no co-pay so I dropped the PT. The shit works.
I’m 53 and have been weight lifting since I was 15. In my 40’s my body started to fall apart with injuries. I stumbled upon you channel when I turned 50 and have been hanging daily. That led to fixing problems in my back and shoulders that I thought were due to age. I also fixed my chronic golfers elbow and can now do full, perfect form pull ups…. 15 in a go and for a number of sets. I thought I’d lose my muscularity dropping heavy weight but in fact, my body got muscular in ways like never before. Most important is the level of mobility I’ve achieved. Literally I’ve erased age from my body. Good luck to all on your fitness journey 💪🏼
@@evahawker1808 yes it took almost a full year and I healed my golfers elbow. Tennis elbow and golfers elbow have the same recipe of exercises. First thing I bought was a grip strength trainer, and I did it daily three sets of 50. Increasing the resistance throughout the year. Wrist curls with dumbbells, both pronated and supinated; weekly for sets of 20 for each supinated and pronated. Hanging from a bar and after six months, when my tendons grew stronger from the aforementioned exercises, I started pull-ups. Three years later, my elbows are bulletproof and I’m golfing pain-free.
At 61 years old, I did my first hang two days ago at the gym. I was only able to hang for 35 seconds, but I felt an incredible popping along my lower hips, which were always very tight. The next morning, my hips felt great. I'm planning on incorporating this during every workout. My goal is hopefully within a few weeks, I'll be able to hold the hang for a minute.
I have a pullup bar in my bathroom doorway. Before this 65 year old can take a pee, I need to do ten perfect, slow pullups and a one minute towel hang. That towel hang brought my shrugs (and thus grip strength) from 435lbs to 500lbs snd my Captains if Crush grippers from #2 to #3. That is HUGE!
@DETJayy he must not be doing good or he would of wrote something. He might be in the hospital. What he was explaining seems like he should of consulted a doctor before he kept doing this.
This absolutely works - it fixed an ongoing intermittent impingement issue I had for years in both shoulders. When I started passive hanging a year ago I couldn't even support my entire body weight for 3 seconds due to the extreme pain in my right shoulder. So I started with my feet on the ground, slowly adding body weight each day until I could go without my feet on the ground. By the end of the first month I was up to 30 seconds and a 50% reduction in pain (with improved range of motion). By the end of month 3 I could hang for 90 seconds (1st set) and all pain was gone with a return to full range of motion. A year later I hang every day I'm in the gym (6 days/week) and typically do 3-5 sets depending on my workout. Shoulders are healthy, grip strength is the best ever, and my back feels great. Highly recommend to everyone!
I am 70 year old, female, various accidents when hiking and climbing. Once multiple fine lines of broken pelvis were seen in the x-ray, I strengthen my core, frontal, shoulders and back by hanging. I do it since 3 years. After half a year I to it I had broken my right wrist, and after removing the plaster I had pain for in the wrist and elbow area for more than a year, when doing planks. Then I remembered hanging. I started again and today I am fine. Of course I had to become more cautious when outdoors, as being older means that full recovery takes more time. But hanging is THE go-to for healing my body and keep me strong. Thank you Team for your fantastic advice.
I'm 72 year old female and I love hanging, it makes me feel good, but with age I have lost the natural padding in my hands and fingers, so they hurt a lot when I hang. Have you experienced this loss of padding in your hands? I feel like I just have skin over bones in my hands.
My Granddad always hung from a trapeze in the house . He said it would make him tall but I think he knew how strong it made him . He was incredibly strong even into his nineties .
This is no joke! I've had a bad shoulder for about 8 years, caused primarily by landing on it in two different bike crashes (did physical therapy, it didn't help) and then aggravating recently doing handstand pushups. My shoulder mobility on that side was very limited and I couldn't sleep on that side. I needed to support my elbow with a pillow while sitting to mitigate discomfort I saw this video last week and thought I'd try it. After the first day of passive hanging, I felt like things might already be improving. After the second day, I knew my shoulder was improving. I am a week into it and the symptoms I had are almost entirely gone. It's crazy how much it helped me Thanks for the great video!!!!
As a 55 year old yoga practitioner, I started hanging due to my slipped disc issues in lumbar and cervical spine. I have shoulder bursitis due to sit-down job. I can definitely vouch for hanging method. It’s helped decompress my discs as well increase shoulder strength, though I am only in basics of hanging exercise. Thanks for sharing.
This is a must do for every human! Doing this now for 4 years almost dailey, passive active and arched. It so relaxing on the shoulders and spine, it sometimes feels like yoga ( which I am teaching and doing the last 14 years). So let us all Hang in there💪🙏🏼
Almost a year ago, I got a pull-up bar because I thought it would feel good to hang and stretch out my shoulders and back (and there wasn't one around here to use). I was dealing with significant chronic fatigue syndrome and chronic Lyme, which included me feeling like I was coming down with the flu all the time (or I used to say I felt like someone poisoned me). The first time I hung from that bar, I felt this release through my upper chest and felt lightheaded. A few minutes later, I realized that "poisoned" feeling was GONE. I've hung from my bar every day since, and over time that feeling has reduced to rare, brief occurrences. I suspect i opened up my upper lymphatic channels (the Perrin technique for CFS focuses on supporting the thoracic duct). As I'm getting my energy back, this video is inspiring me to step up my hanging game!
I built a garage gym during covid and have a pull up bar, which I used for pull ups. I did so many during home work outs, i can do 20 strict ones, and while I always hanged off it for short periods of time, halfway through this video I realized I never tried to hang for a full minute. Just went down and tried it and it wasn't bad! Happy my grip strength didn't give out! Will start doing this more regularly.
Dude I’m so glad I found this channel 5-6 years ago. Your outlook and functional approach to fitness shaped a lot of what my fitness philosophy is currently. Thank you guys. At 51 I’m the fittest older guy among my friends group and can still run circles around guys 1/2 my age.
I hope you understand that grip strength and lower all cause mortality is not BECAUSE of the gripstrength itself, it's because a person with stronger grip is generally a well trained more healthy person.
As a gymnastics coach, cheer tumbling coach and other things like parkour, my shoulders are messed up from spotting/saving kids. This will be great for me. Thanks, guys.
I put a bar to hang on in the garage and practice every so often. My daughter (who works out regularly) saw me hanging and said she was impressed because "not many guys at the gym can hold their own body weight." This is not bragging, but a testimony to your research about how 'we' don't utilize our primal capabilities anymore.
I’m a 60 Yr old partitioner. That’s lots of drywall and drilling overhead. Overdid it start of last year and had major pain down right arm from shoulder to wrist. Went to TH-cam as I couldnt rest the arm, and tried hanging. It had immediate results. Yes pain persisted but I found freedom of movement and watching this I realised my shoulder doesn’t even hurt anymore. It takes a while, but gained come quickly.
A few years ago I started having neck problems. Nothing I did helped. Chiropractor, acupuncture, new pillows, etc. etc. After over a year of pain and discomfort I stumbled onto hanging on my own. Very quickly I saw improvements and it's been life altering. For 20 years I had been going to the chiropractor for my back monthly, but now I haven't had to go at all for years! I'm glad to see more information about hanging, as I discovered it on my own.
This is the exact testimonial I was looking for. I have been going to the chiropractor for years, I stopped after one caused me to develop vertigo from her popping my neck incorrectly. It’s been 6 yrs and I haven’t been right since. I developed a worst “straight neck” and it has caused my upper spine to feel more compressed to where it now pinches me sitting, standing, and laying down. This now has led to me have insane pain in my right shoulder all the time. I’m so tired of being in pain. I can’t sleep well at night unless I do a deep meditation flat on my back. I really hope this workout helps all of my problem areas.
Just had to come back to say I can’t believe how much hanging has helped and how quickly your muscles adapt to it. I’m 27 and 220 lbs and before watching this I could barely hold myself up for longer than 10 seconds at a time. After doing just a few sets throughout the day of just dead hanging and touching my toes to the ground to help support my weight, I just held myself up for a full minute without touching down! That was after only 5 days of hanging everyday, thank you for the video
I picked up a bad shoulder injury doing dips. After months of pain, especially first thing in the morning, I decided it wasn’t going to naturally heal, so I booked an appointment with a physio. I also started looking online and came across this video. Within 24 hours (no joke) I could feel a difference so I postponed the physio. A month later I had next to no pain. I now hang daily and while I’m hanging Iinclude sets of leg raises! Love it. Thank you.
This is awesome, thanks for the video! I started getting discouraged watching this, because I had shoulder surgery when I was 17, and have had a few dislocations since. But hearing at the end that you had the same problem and were able to grow past it is great news. I’ll start implementing this slowly and hopefully regain full movement. Thanks!
I really appreciate this channel. Frankly, I wish I found it about two years ago when I was suffering with severe back pain and ended up having surgery. It took me a year before I felt relatively good again. I’m a second-degree black belt and was always very physical growing up, and now I’m having shoulder impingement issues. I think I need to start focusing more on stretching and hanging. Thanks again for all that you do.
I had impingement for 5 years (off & on). After I started hanging daily a year ago within 3 months of when I started my impingement issues were completely gone, back to full range of motion & pain free. Most definitely give this a try (but ease into and listen to your body).
WOW!!!!!!!!! THANK YOU, FOR THESE SUGGESTIONS, AND THE DEMONSTRATIONS!! WHEN I WAS YOUNG, WE ALL CLIMBED TREES DAILY, AND, AS WE GOT OLDER, WE LOST THE GOOD TREES, AND DID IT LESS, AND FINALLY NOT AT ALL... BUT, TODAY, AT 65, I BUILT A SET OF HANGING "MONKEY" BARS, AND WILL START TO REGAIN THESE SKILLS, asap!!! THANKS FOR THE INSPIRATION!! [I HAD SHOULDER (ROTATOR CUFF) REPAIR SURGERY IN 2017... I'M JUST STARTING TO FEEL CLOSE TO 90% BACK TO NORMAL....]
Hanging has relieved 2 shoulder impingements. First impingement , I went the surgery route. It really didn't help much. Then I came across a Brad & Bob video on passive hanging. That worked great. Eventually I came across this channel. Which has led me to thinking more about mobility. Have really concentrated to make frequent movement throughout the day a habit. Have gained a lot of good info from Strength side videos. At 60 most of my issues are joint issues from years of motocross and martial arts. Wish I could find a gym or group that focused on the stuff Strength side focuses on.
I am glad you did this. I have been hanging every since my first child since I play with them on the parks. 20 years later my shoulders are in great condition I still hang from two and one arms. BUt learning how to do it better from your videos
Since having my 1st son (2 1/2 now) ive been doing tons more hanging and playing on the floor (sitting in squats for hours et ) and im starting to feel alot more healthy overall. Ill definitely be incorporating your tips!
I'm 55 and hang from a bar at the end of each barbell session for 90 seconds and then once a week test my longevity on the hang. I just broke 3 minutes last week!! It definitely feels great to turn this into a practice. I do not let my spine problems run my life. Great video to share with the world. Thank you for caring!!
Trying this immediately! Multiple shoulder injuries from extreme sports, my shoulders are very weak and my upper body feels "crooked". Very excited to try this!
I've been doing this for three years at least. I had shoulder pain and instead of going to a physiotherapist I just started hanging from a bar on our deck at home. I incorporated it as a micro habit by doing a thirty second hang while I waited for the coffee machine, so I do it maybe two or three times a day. The important thing is consistency, especially as you get older. I'm not doing this to get a beach physique (I'm 68 ) Im just wanting to stay mobile and fit and free from pain, and it really seems to do the job. I do a chin-up to start if I can be bothered, but the important thing I find is to make the exercise simple. If I yielded to the temptation to go for a world hanging record or twenty chin-ups etc., I would stop doing it as a habit as it would cease being enjoyable and become another joyless obstacle in my day. 👍🇦🇺
Right, consistency. When I visited my daughter in San Diego for the last 2 Christmas seasons, I would walk her dog (pocket bully) down to the apartment complex playground every morning and hang on whatever was closest thing to being a bar 😊
At age 60 I have been hanging out for 1 year. Amazing results! I can still surf, ski, throw a spiral and curveball. And that is after healing from a sprained shoulder from motocross. This really works. Thanks 🤙
I’m hanging 3x1 minute and have been doing so for about 4 weeks. I’m starting to feel better in my shoulders overall. No major injuries just minor stuff from lifting. It looks like this will definitely help my overall upper body strength and stability. I’m 68 years old and trying to be in the best shape of my life. I’m also doing the below squats you do and believe these are going to be of benefit too. Oh I’m also doing some of your stretching stuff Thank you so much and keep it up
This is amazing! I did this for my first time this past week and my shoulders are looser after one time- I'm also nursing impingement issues. I will be integrating this into my daily workouts at the gym. Thank you so much!
Hi guys, very inspiring thanks ! I'm just finishing my 3 months recovery from shoulder surgery. I had 7 dislocation within the last 10 years that kept me from progress in rock climbing, with constent fear of injury. I'll keep in mind to include thoses exercises in my training. All the love, all the power 👊
@@toaiphamcong3035 thanks guys ! :) Well, the latarjet operation was worth it, but it is HARD ! My shoulder is still painful (after 8 month) but I don't have any fear of dislocation now, strangely I fear more about the other one ! ^^. Also, the 3 months recovery announced by the surgeon is not realistic... I'm only beginning now to feel some strenght in my left shoulder. I tried to do 2min hanging every day or 2 days and it is a really good exercise, it is getting easier the more you do it, but I feel I can't do more than 2:30 min. Any advices ? Cheers
Hanging between sets is something I've been doing for a good 7-8yrs and never had to contend with injuries since implementing them into my strength training sessions 💪🏼💪🏼
i ve doing it for almost a week now it my shoulder feels so much better. my pain relieved for about 80%. i also noticed more power in my upper body in rowing and lat pulls. this is so easy yet works wonders. i cant thank dr kirsch enough.
I started hanging after one of your last videos about it. I had terrible pain in my left breast area and could only do like 4 seconds at a time. But it is slowly getting better and I am up to 15 seconds! I am super tight everywhere. My goal for the coming year is to loosen up and be a monkey again!
I love hanging and your videos are wonderful! In my experience, it has been remarkable how quickly I have gained strength with dedication to hanging. Thank you for providing all of these variations for us to practice.
Thank you for giving proper credit to Dr. Kirsch. Way too many people in the fitness industry present information without giving proper credit to those who deserve it.
🎯 Key Takeaways for quick navigation: 00:00 🤔 *Importance of Hanging* - Hanging reshapes posture, heals shoulders, and potentially increases height. - Humans evolved from brachiating apes, and our shoulders are designed for hanging and climbing. - Hanging decompresses the spine, opens up muscles, and strengthens grip, contributing to overall health. 01:22 🏋♂ *How to Hang Effectively* - Key points for a basic hang include relaxed shoulders, engaged core, optimal hand placement, and steady breathing. - Start with a 60-second hang, gradually lifting feet intermittently, and avoid overdoing it. - Use chalk to enhance grip, and consult a professional if experiencing pain during hanging. 02:47 🔄 *Frequency and At-Home Hanging* - Hanging can be done daily for 3 minutes or every other day for 5-6 minutes to accumulate benefits. - Accessibility is crucial; having a pull-up bar or rings at home makes regular hanging more feasible. - Consistency is key, and incorporating hanging into daily routines is encouraged. 03:45 🐒 *Advancing to One-Arm Hanging* - Evolutionary background: humans need to progress from two-arm hanging to one-arm hanging. - Brachiating involves constant movement, and one-arm hanging develops unique shoulder control. - Sponsored message about comfortable athletic clothing and its importance for movement. 05:07 🤸♂ *Unlocking One-Arm Hang* - Transitioning from two-arm active hang to one-arm active hang requires control and strength. - Progression involves combining two-arm hangs with one-arm hangs, gradually moving to Monkey Bar-style hanging. - A one-arm hanging program is suggested, alternating between passive hangs and more advanced one-arm variations. 06:59 🔄 *Personal Experience and Closing* - Personal testimonial: Overcoming shoulder issues through slow, consistent hanging progression. - Importance of bringing back necessary body functionality for healing. - Encouragement for viewers to share their hanging experiences and check out the program for strengthening shoulders. ```
I think this works, the healthiest my shoulders have ever felt was when I was consistently doing mantle/one-arm assisted pull ups over a long period of time. You get a deep stretch at the bottom of the movement and insane one arm scapula retraction strength. Time to incorporate more hanging into my workouts!
Can't wait to get started! Been rehabbing SLAP tear surgery ~2 years (inconsistently) and noticing clicking in the other shoulder now so feeling the need to get serious about shoulder strength / mobility. Thanks for this!!!
8 years ago I suffered a grade 3 separation of my right shoulder. To be fair the surgeon said they normally wouldn’t do anything unless I get issues. I surf and play golf and have had a hanging bar for a year now which I use nearly everyday for passive hanging and pull-ups. I’m 60 now and can still surf , play golf and my son says look pretty good for an old guy (cheeky git). I love that you can just grab the bar and hang every time I pass between the kitchen and living room when the will is there. Definitely try the one arm hang.
I need to start doing this for my aged and injured shoulders. Easy going for awhile, until I sense the healing progress. Thanks for the tips, and the necessary equipment to purchase.👍🙏🏼
Thank you for a nice video. Even though you show regressions I would like to add that if you are overweight or reconditioned. Or coming off a injury it is is important to regress further. Using a lat pull-down with small amount of weight and working on holding on and scapular pull-ups and slowly increasing the weight can be much more gentle on the body and reduce the chance of injury. Also starting with a minute may also be too much and even doing a few seconds and building on that can be helpful. If a person has cervical spinal stenosis one has to be careful not to put oneself into a neck flexi in or extension position as both can worsen neuropathy in the hang. I would say any pain or tingling in the body is a sign of compression . Be very careful and use a qualified coach or physical therapist if those issues pop up. Unfortunately I speak as a professional medical provider and from experience in my own body.
Im the type that feels the tension in my upper back when i raise my arms straight up. And i think stiffness is the most common issue people have. I've done different type of stretches, but nothing helps more than hangs. I use it as a warmup 3x40 seconds every day because that's all my grip can handle at my weight. Makes my workouts so much easier because you feel so nice and loose.
At 60 my left shoulder became unusable because the bicep tendon had swollen and was rubbing in the rotor cuff (due to poor posture and over training while juggling). I was unable to juggle for 6 months and couldn't lift my left arm above the shoulder. I tried hanging and the issue completely resolved without surgery.
@@Mockduck2020 it's hard to remember. The hardest part was not juggling. I kept stopping for a little and pain receded, then aggravating the shoulder again by juggling. I'd finally given up on juggling (for about 6 months) when I learned about hanging on TH-cam from "Bob & Brad", and tried it. Initially it was difficult to just get my arm up there and grip the bar, and I couldn't even put my whole weight on it. I was encouraged because they said the exercise was safe and it might hurt at first, which it sure did. It probably took two weeks or so to be able to put all my weight on my arms and hang 1 sec. Then another month or so to get to 15 seconds. By the time I got to 30 sec, there was no pain in my shoulder even when hanging. I can hang about 60 seconds now, but I set a goal of getting that up to 2 minutes this year. Supposedly there are health benefits from isometric exercises and higher grip strength 👍 Edit: looking back over the timeline above, it could have been double what I wrote. I simply don't remember. And I was attempting hanging pretty much every day.
100% Fixed my shoulder pain. When I slack off and stop, the pain returns after a couple of months, then do the dead hang again and a week later the pain is gone.
Dislocated my shoulder a couple times in my 20s just turned 58, re-habed those injuries myself. I haven't been working out with weights for a few years now and wanted to get back into it. I was trying lat-pull-ups last spring and slightly separated shoulder and didn't go back to weights until end of 2023. 15 years ago I could do 20-25 pull-ups and would like to do it again, your hanging exercises I hope can help me get back to the fountain of youth.
i find that when i have lower back tightness and other back issues, hanging makes me feel better. even though it's just 10 - 15 seconds at a time, i get notiecable relief, and it's nice when i occasionally can hear and feel the decompression in the popping sounds in my spine (similar to the cracking noises with chiropractic adjustments). I'll aim to get up to a minute deadhang and trying to do the one arm variations too over time!
I do this. I'm also slighty overweight, so after I can get that 10kg off my body I belive I can do much more with this training. I can do the advanced training only for a moment, but the hanging/one arm hanging, definitely can do
I hang every day for as long as i can in 1 go. It really helps me deal with the discomfort i get when doing any kind of heavy incline or overhead press.
Had a shoulder injury, did this for 2 months straight without lifting heavy on shoulder and chest days. Feels so much better now, lifting heavier than before with good form
I love it! I hang every day. One arm with no extra weight for a minute. I also do weighted one arm hangs. I have done 100lb for ten seconds. What a great video!
I'm a hanging believer! I do a 1 to 2 minute passive hang once a week and it has improved my grip strength tremendously. Additionally, my arm muscles and lats feel very limber after each session. Perhaps I'm ready to progress to something a little more challenging now...
when you are actually performing something like a pull up or whatever thats what you are supposed to do, passive hanging just helps mobility and strengthens all the passive connections for general should health and if something jerky happens that your muscles cant handle
gotta second this, hanging is part of my morning routine, my shoulders used to pop a lot before i started, been doing it for probably a year now, what a world of difference and it feels so amazing to get that stretch
I go on the local monkey bars every time I drive past (and it is not raining) - about 3-4 times a week. Now I can do 3 lengths without stopping (learning to turn round using the fat side bars was interesting).
I think it’s important to ensure than you are in the correct physical condition before you do this kind of exercise. Until very recently, I had an undiagnosed very rare version of an already rare condition - Thoracic Outlet Syndrome. I’d had the condition since I was about 4 years old. It’s fixed now, but has left me with some minor disabilities. Hanging like this would probably have left me with paralysis, but could have killed me.
I'm 68. Had to quit the pushups bc of bad shoulder. 2 years ago I started dead hanging and after awhile I could do puships again. Also notice I no longer have flareups of my arthritic elbow. I do 3 minutes a day 5 days a week. Also love how you can feel it stretching the spine. Interestingly, I never see anyone else at the gym doing dead hangs. BTW, I get comments on my arms and their vascularity really pops!
I had massive muscular disbalances in my back when I was younger due to a shoulder injury and lot of fitness, and yoga and hanging really helped put my back together after some years without surgery. Defi itely try to convince everybody to do it to
The grip strength thing is really misleading. You're really obviously not more likely to die BECAUSE of inferior grip strength, but rather, much more likely: grip strength is a correlate of good overall health, physical activity, neural strength/coordination etc. You don't live longer or better by improving grip strength, but if you have better than average grip strength, it's likely that you're healthier than average.
Well if I recall there was a study where improving grip strength improved blood pressure. What they did was more like a mid intensity hold, not just trying to get a crazy strong grip.
I got a grade III shoulder tendon tear when I dropped from my motorcycle. I was advised by my Orthopedic to consider for a surgery. But when I got home from an overnight emergency care, I searched here in yt for a fix. I found tremendous similar topic about dead hanging. I did it jus after a week from droping and got day by day improvement. After roughly a year, I got my ffollow up check up and undergone another xray and to my surprise, my shoulder tear healed from grade 3 to 1. Damn! This simple exercise is super effective and science based. I dont really understand how it healed by just hanging but yeah, Im glad did not committed for a surgery. Until now, I regularly do dead hang before I do my regular chin/pull ups, my lifting routine also got back ro normal. My DL went back to my pr which is 315lbs and weighted pull ups with 60lbs plate.
I started 3 weeks ago, 3 times per week. I had a shoulder injury 8 months ago. I started weight training 5 weeks ago. I'm amazed that my shoulder is doing so well since I started training. I didn't know that hanging is good for the shoulder. Now it makes sense what you're saying here. Thank you for the good advise.
I think you're misunderstanding how grip strength correlates with mortality. Having a stronger grip won't make you live longer. But having a weak grip is an indicator of other health issues which correlate with increased mortality.
Sending this to my family to get them onboard. About a year or more in. Have progressed to Rings and bar routines. It's amazing how far you can go in that time. I just keep pushing myself to do little bit more and progress is inevitable.
@@ghostie5152 No, we didn't. The scientific community used frauds like Piltdown Man, Nebraska Man, Lucy, etc to claim they discovered "missing links" and indoctrinate the masses. Piltdown Man was published in scientific journals and educational textbooks for 40 years, but guess what. It was a complete fraud. A human skull matched with an orangutan jaw, with shaved down teeth. And for 40 years, nobody caught the fraud. Why? Because they wanted to sell a narrative to the public. And they bought it. Even after fraudulent and unscientific claims of "missing links: continued to be pushed, people refused to see the corruption in the "missing link" narrative. There is absolutely no evidence that we come from apes, and no one has been able to discover the existence of any intermediate evolutionary species. Furthermore, there has never been any proof of the natural "gain" in genetic code required to evolve from apes to mankind (there hasn't been any proof of natural "gain" in genetic code at all).
just wanted to let you know i started doing this and its helped me a crap ton. i also already had gravity boots and have been hanging upside down which has helped lower back pain and hip pain from sitting. im pretty athletic so i wouldnt recommend this to people who havent done a lot of other stretches and stuff first too. but so far its been amazing for me. pain disappearing and stronger tendons, etc. i dont think of it as a stretch. i think of it as an exercise, and i also do a lot of twisting and other movements to stretch side abs, etc. thank you!
This is so interesting because, purely out of instinct, for the past half year or so I have been doing some sets of hanging in my warm ups because of how much better it makes me feel. Now that I’m coming across videos like these, it’s all the more evidence of what I already kind of intuitively had discovered was good for me. Will continue to practice. Thanks!
Amazing video. Really like how you broke it all down. I'm pumped to get this started. I already go to the gym almost everyday and I want to incorporate this into my workout. Thank you.
You guys are, simply put, AWESOME! I have been doing animal movements for over 5 years now, and every time I do it, people think I am from another planet. Why don't more people know about these type of movement and how can I encourage people to do it, instead of giving me weird looks?
I started doing this 2 years ago at the gym at the end of my upper body workout twice per week. It help my lower lumbar disk, damaged in a car accident 4 decades ago, and it helped my torn rotator cuff
Interesting @Strengthside you continued to dislocate after sugery. Actually yes, that happens, I remember meeting recurrent dislocators following surgery. Surgery is no gaurantee, especially with dislocating shoulders. I have had sugery on both shoulders, no further disloactions, but limited mobility. I did my first hang today 20 sec x 4, following my upper body workout. I like your videos, very impressive with strength, mobility and flexibility. You two ROCK ! thanks : )
I can attest to the noticeable benefits of dead hanging. I’ve been doing it for about a year now, love it. Realigns my neck, back, hips, etc. I try to do it at least once per day. The key is a pull-up bar that’s high enough where you can fully extend your legs downwards so that your toes don’t touch the ground.
﴿وَلَقَد كَرَّمنا بَني آدَمَ وَحَمَلناهُم فِي البَرِّ وَالبَحرِ وَرَزَقناهُم مِنَ الطَّيِّباتِ وَفَضَّلناهُم عَلى كَثيرٍ مِمَّن خَلَقنا تَفضيلًا﴾ [الإسراء: 70] (70) And We have certainly honored the children of Adam and carried them on the land and sea and provided for them of the good things and preferred them over much of what We have created, with [definite] preference. Qur’ān [Chapter Israa: Verse 70]
I’ve also read in a calisthenics article that grip strength was closely tied to longevity and quality of said longevity….all in all it makes sense why pull-ups have always been my favorite!!
I’ve done this for years but didn’t know it was doing anything beneficial. It was mostly when I felt tight after sitting in the office for long and would hang from my pull up bar for short increments. Cool video
PASSIVE HANGING:
Everyday: 3 Minutes per day
Every other day: 5-6 minutes per day
*Times are accumulated in 1 minute chunks.
** You can always add total times as you progress
ONE-ARM HANGING PROGRAM: (2-3 days/week)
2 arm active to passive hang - 5 reps. Hold active for 3 seconds. 1 set.
1 arm passive hang - 30 seconds on each side. 1 set.
1 Arm Active Hang - 10 seconds. 1 Set.
1 Arm Alternating Hang - 5 switches for each arm. 2 - 3 sets.
Bulletproof Your Shoulders: www.trevorhash.com/bulletproof-shoulders
Are you planning to work on your hanging practice? Comment below ⬇
Thank you for another great video! *Question:* I've instinctively alternated evenly between passive and active hanging (switching every breath, or every 2-3 breaths). My gut was telling me that the passive hang alone might be too much stretch for the shoulders, and that I needed to strengthen them "proportionately." Is there any risk to this... am I missing out on the benefits of doing more passive hanging by doing so much active hanging?
(Fwiw, I'm nearly 66, and hang in apprx'ly 2-min. increments for 5+ mins./day.]
I have been advocating for this for as long as I can remember. One of my old 'strength secrets' was a combination of hanging and handstands. My reasons was, monkeys, chimps, apes, are all pretty strong, and they hang by their arms a lot. Issue is, you need somewhere that's convenient to do it every day or the habit in my experience, will slip.
absolutely…hang most days, but not like this
thanks guys
@@BADALEX1 It sounds like you may have slipped…
Dude you weight like 120pounds hahahhahaha. Even the skinny homeless near me can do that😂
I’m a Stretch Therapist and I recommend to my clients that they passively hang anytime they can ( gym, play ground, anywhere there’s a bar) . The things we naturally do as kids are what our body needs for our whole lives. Full, resting squats and hanging are just two.
Good video!
What if I use the bar in my doorway? It's not long enough for me to extend my legs, so I cross them?
@@FirstnameLastname-ty1qd you can just cross them
@@FirstnameLastname-ty1qdI will be using a pull up bar in my doorway as well. I don’t see it mattering what I do with my legs if I am just focusing on my shoulders and hanging.
Are there any others you’re willing to share? And thank you for your comment
What about having labrum tears, ac joint osteoarthritis and biceps tendonitis? I used to do these a lot but it didn't help my ac joint pain and I would get elbow tendonitis.
Can confirm, I dislocated my shoulder snowboarding YEARS ago and had partial dislocations while rock climbing afterwards. It wasn't until I began passive hanging and scapula pull ups that all of that went away. I'm exited to progress to the 1 armed hangs!
Happy monkeying around y'all
bra same, LETS GET IT!! my goal is to get the one arm pull up
Glad to hear you're on the journey past basic recovery... keep going!!
That had nothing to do with the hanging. And everything to do with the scapular pull ups
@@connorcaba2492 fr? i have dislocated my shoulder couple times after i firstly did so playing basketball 8 years ago, i am looking for something to help me strengthen it.
@@connorcaba2492 Yeah, I'm curious how they each perform in isolation. I've had multiple dislocations, full deadhang pullups really help it (due to the scapular rom), while passive hangs alone cause lasting pain.
I started lifting when I was 13(I'm 44 now). I was diagnosed with multiple compressed discs which actually shrunk me from 6' 6 1/4" to 6' 5 3/4", a full half inch. Doctor gave me two options, surgery or PT. I did PT for 6 months and it helped but my buddy, who is also 6' 6" with back problems from being a construction foreman suggested hanging. Hanging helped just as much as the PT and there was no co-pay so I dropped the PT. The shit works.
did you gain the height back?
Same question
Same question
Did you regain your original height?
...well, did you???
I’m 53 and have been weight lifting since I was 15. In my 40’s my body started to fall apart with injuries. I stumbled upon you channel when I turned 50 and have been hanging daily. That led to fixing problems in my back and shoulders that I thought were due to age. I also fixed my chronic golfers elbow and can now do full, perfect form pull ups…. 15 in a go and for a number of sets.
I thought I’d lose my muscularity dropping heavy weight but in fact, my body got muscular in ways like never before. Most important is the level of mobility I’ve achieved. Literally I’ve erased age from my body.
Good luck to all on your fitness journey 💪🏼
Can you tell more about the golfers elbow? How can you do exercise at all when you have it?
nice dude, u also look AMAZING for your age
@@wiktorb6846 thanks for the compliment!
You healed "golfers elbow?" I just asked about "tennis" elbow. How long did it take to heal that, and did you take any precautions during the hanging?
@@evahawker1808 yes it took almost a full year and I healed my golfers elbow. Tennis elbow and golfers elbow have the same recipe of exercises. First thing I bought was a grip strength trainer, and I did it daily three sets of 50. Increasing the resistance throughout the year. Wrist curls with dumbbells, both pronated and supinated; weekly for sets of 20 for each supinated and pronated. Hanging from a bar and after six months, when my tendons grew stronger from the aforementioned exercises, I started pull-ups. Three years later, my elbows are bulletproof and I’m golfing pain-free.
At 61 years old, I did my first hang two days ago at the gym. I was only able to hang for 35 seconds, but I felt an incredible popping along my lower hips, which were always very tight. The next morning, my hips felt great. I'm planning on incorporating this during every workout. My goal is hopefully within a few weeks, I'll be able to hold the hang for a minute.
Any update on how it’s been working for you?
I have a pullup bar in my bathroom doorway. Before this 65 year old can take a pee, I need to do ten perfect, slow pullups and a one minute towel hang. That towel hang brought my shrugs (and thus grip strength) from 435lbs to 500lbs snd my Captains if Crush grippers from #2 to #3. That is HUGE!
@DETJayy he must not be doing good or he would of wrote something. He might be in the hospital. What he was explaining seems like he should of consulted a doctor before he kept doing this.
This absolutely works - it fixed an ongoing intermittent impingement issue I had for years in both shoulders. When I started passive hanging a year ago I couldn't even support my entire body weight for 3 seconds due to the extreme pain in my right shoulder. So I started with my feet on the ground, slowly adding body weight each day until I could go without my feet on the ground. By the end of the first month I was up to 30 seconds and a 50% reduction in pain (with improved range of motion). By the end of month 3 I could hang for 90 seconds (1st set) and all pain was gone with a return to full range of motion. A year later I hang every day I'm in the gym (6 days/week) and typically do 3-5 sets depending on my workout. Shoulders are healthy, grip strength is the best ever, and my back feels great. Highly recommend to everyone!
Before or after the work out?
A 50% reduction in pain? How do you measure that? 😂
@@tea-yeneager1482like you would any other pain. How much it hurt initially to zero pain. If it feels half as bad, 50%. 😄
With my brain @@tea-yeneager1482
@@tea-yeneager1482What’s so hard for you to understand? I understand what they mean.
I am 70 year old, female, various accidents when hiking and climbing. Once multiple fine lines of broken pelvis were seen in the x-ray, I strengthen my core, frontal, shoulders and back by hanging. I do it since 3 years. After half a year I to it I had broken my right wrist, and after removing the plaster I had pain for in the wrist and elbow area for more than a year, when doing planks. Then I remembered hanging. I started again and today I am fine. Of course I had to become more cautious when outdoors, as being older means that full recovery takes more time. But hanging is THE go-to for healing my body and keep me strong. Thank you Team for your fantastic advice.
70 and still doing sports?
I'm 72 year old female and I love hanging, it makes me feel good, but with age I have lost the natural padding in my hands and fingers, so they hurt a lot when I hang. Have you experienced this loss of padding in your hands? I feel like I just have skin over bones in my hands.
@@donnagoode6923 sad😮 I'm 18 today & depressed life over 😂
@@donnagoode6923 Eating enough protein? Most people are deficient - 1g/day, per lb of body weight a decent rule of thumb.
@@donnagoode6923wearing gloves might help
My Granddad always hung from a trapeze in the house . He said it would make him tall but I think he knew how strong it made him . He was incredibly strong even into his nineties .
Lol. Was he tall though?
@@josephtutu391Not at all ,
@@dunoze😂
What the hell he had a trapeze in the house haha
I´m sick and tired of being overweight and unfit. Grateful to have found your channel. Thank you for the good advice.
It’s been 2 weeks- You shredded yet?
@TAG247 he took the other meaning of the title
nice bro
@@jr5993 ah man lol
This is no joke! I've had a bad shoulder for about 8 years, caused primarily by landing on it in two different bike crashes (did physical therapy, it didn't help) and then aggravating recently doing handstand pushups. My shoulder mobility on that side was very limited and I couldn't sleep on that side. I needed to support my elbow with a pillow while sitting to mitigate discomfort
I saw this video last week and thought I'd try it. After the first day of passive hanging, I felt like things might already be improving. After the second day, I knew my shoulder was improving. I am a week into it and the symptoms I had are almost entirely gone. It's crazy how much it helped me
Thanks for the great video!!!!
As a 55 year old yoga practitioner, I started hanging due to my slipped disc issues in lumbar and cervical spine. I have shoulder bursitis due to sit-down job. I can definitely vouch for hanging method. It’s helped decompress my discs as well increase shoulder strength, though I am only in basics of hanging exercise. Thanks for sharing.
This is a must do for every human! Doing this now for 4 years almost dailey, passive active and arched. It so relaxing on the shoulders and spine, it sometimes feels like yoga ( which I am teaching and doing the last 14 years).
So let us all Hang in there💪🙏🏼
What does "yoga" mean?
Do this increase height?
@@dusandragovic09srbyou don't know what yoga is?
@@rahul-qm9fiOh I do, people practicing it don't.
@@dusandragovic09srb true, a lot of people think it's just stretching
Bro said: reject modernity, return to monke
We were never monkeys...
@@arnoldvezbon6131 something a monke would say
@@kobi-wanaenobi7080 You can be a monkey all you want.
👨🏾 I have returned
ohhh ohhh ahh ahhh
Almost a year ago, I got a pull-up bar because I thought it would feel good to hang and stretch out my shoulders and back (and there wasn't one around here to use). I was dealing with significant chronic fatigue syndrome and chronic Lyme, which included me feeling like I was coming down with the flu all the time (or I used to say I felt like someone poisoned me). The first time I hung from that bar, I felt this release through my upper chest and felt lightheaded. A few minutes later, I realized that "poisoned" feeling was GONE. I've hung from my bar every day since, and over time that feeling has reduced to rare, brief occurrences. I suspect i opened up my upper lymphatic channels (the Perrin technique for CFS focuses on supporting the thoracic duct). As I'm getting my energy back, this video is inspiring me to step up my hanging game!
Amazing story!
Well done! Thanks for the comment, really interesting. Keep getting better 💪
That’s very interesting!
Wonderful and helpful. So glad it's helped you,thereby passing on valuable advice. Thank you
I built a garage gym during covid and have a pull up bar, which I used for pull ups. I did so many during home work outs, i can do 20 strict ones, and while I always hanged off it for short periods of time, halfway through this video I realized I never tried to hang for a full minute. Just went down and tried it and it wasn't bad! Happy my grip strength didn't give out! Will start doing this more regularly.
Dude I’m so glad I found this channel 5-6 years ago. Your outlook and functional approach to fitness shaped a lot of what my fitness philosophy is currently.
Thank you guys. At 51 I’m the fittest older guy among my friends group and can still run circles around guys 1/2 my age.
I hope you understand that grip strength and lower all cause mortality is not BECAUSE of the gripstrength itself, it's because a person with stronger grip is generally a well trained more healthy person.
classic correlation vs causation misunderstanding
Or more of a backwards causation. @@HeimTarch
And its probably the fact that the older you are (70s+) the weaker your grip strength becomes and the closer to death you are.
Exactly. Most people don’t get that they thinks it’s grip-grip directly has nothing to do with it
i couldn't go past the video after he said that...
As a gymnastics coach, cheer tumbling coach and other things like parkour, my shoulders are messed up from spotting/saving kids. This will be great for me. Thanks, guys.
I put a bar to hang on in the garage and practice every so often. My daughter (who works out regularly) saw me hanging and said she was impressed because "not many guys at the gym can hold their own body weight." This is not bragging, but a testimony to your research about how 'we' don't utilize our primal capabilities anymore.
wow that's interesting you're daughter has noticed that!
No front but everyone in the gym who can‘t hold his own bodyweight is either morbidly obese or 2 years old
@@Strengthside he is not a daughter. He has a daughter
@@twoblocksdown5464 Lol, he probably doesnt get it, unless it was a typo.
why should it be bragging nothig special
I’m a 60 Yr old partitioner. That’s lots of drywall and drilling overhead. Overdid it start of last year and had major pain down right arm from shoulder to wrist. Went to TH-cam as I couldnt rest the arm, and tried hanging. It had immediate results. Yes pain persisted but I found freedom of movement and watching this I realised my shoulder doesn’t even hurt anymore. It takes a while, but gained come quickly.
A few years ago I started having neck problems. Nothing I did helped. Chiropractor, acupuncture, new pillows, etc. etc. After over a year of pain and discomfort I stumbled onto hanging on my own. Very quickly I saw improvements and it's been life altering. For 20 years I had been going to the chiropractor for my back monthly, but now I haven't had to go at all for years! I'm glad to see more information about hanging, as I discovered it on my own.
do u hang everyday? also how long do you hang?
This is the exact testimonial I was looking for. I have been going to the chiropractor for years, I stopped after one caused me to develop vertigo from her popping my neck incorrectly. It’s been 6 yrs and I haven’t been right since. I developed a worst “straight neck” and it has caused my upper spine to feel more compressed to where it now pinches me sitting, standing, and laying down. This now has led to me have insane pain in my right shoulder all the time. I’m so tired of being in pain. I can’t sleep well at night unless I do a deep meditation flat on my back. I really hope this workout helps all of my problem areas.
Just had to come back to say I can’t believe how much hanging has helped and how quickly your muscles adapt to it. I’m 27 and 220 lbs and before watching this I could barely hold myself up for longer than 10 seconds at a time.
After doing just a few sets throughout the day of just dead hanging and touching my toes to the ground to help support my weight, I just held myself up for a full minute without touching down!
That was after only 5 days of hanging everyday, thank you for the video
I picked up a bad shoulder injury doing dips. After months of pain, especially first thing in the morning, I decided it wasn’t going to naturally heal, so I booked an appointment with a physio. I also started looking online and came across this video. Within 24 hours (no joke) I could feel a difference so I postponed the physio. A month later I had next to no pain. I now hang daily and while I’m hanging Iinclude sets of leg raises! Love it. Thank you.
This is awesome, thanks for the video! I started getting discouraged watching this, because I had shoulder surgery when I was 17, and have had a few dislocations since. But hearing at the end that you had the same problem and were able to grow past it is great news. I’ll start implementing this slowly and hopefully regain full movement. Thanks!
Keep posting this simple stuff. You act as a great remainder for doing basics like hanging and squating consistently. Thank You!
I really appreciate this channel. Frankly, I wish I found it about two years ago when I was suffering with severe back pain and ended up having surgery. It took me a year before I felt relatively good again. I’m a second-degree black belt and was always very physical growing up, and now I’m having shoulder impingement issues. I think I need to start focusing more on stretching and hanging. Thanks again for all that you do.
I had impingement for 5 years (off & on). After I started hanging daily a year ago within 3 months of when I started my impingement issues were completely gone, back to full range of motion & pain free. Most definitely give this a try (but ease into and listen to your body).
WOW!!!!!!!!! THANK YOU, FOR THESE SUGGESTIONS, AND THE DEMONSTRATIONS!! WHEN I WAS YOUNG, WE ALL CLIMBED TREES DAILY, AND, AS WE GOT OLDER, WE LOST THE GOOD TREES, AND DID IT LESS, AND FINALLY NOT AT ALL... BUT, TODAY, AT 65, I BUILT A SET OF HANGING "MONKEY" BARS, AND WILL START TO REGAIN THESE SKILLS, asap!!! THANKS FOR THE INSPIRATION!! [I HAD SHOULDER (ROTATOR CUFF) REPAIR SURGERY IN 2017... I'M JUST STARTING TO FEEL CLOSE TO 90% BACK TO NORMAL....]
Hanging has relieved 2 shoulder impingements. First impingement , I went the surgery route. It really didn't help much. Then I came across a Brad & Bob video on passive hanging. That worked great. Eventually I came across this channel. Which has led me to thinking more about mobility. Have really concentrated to make frequent movement throughout the day a habit. Have gained a lot of good info from Strength side videos.
At 60 most of my issues are joint issues from years of motocross and martial arts.
Wish I could find a gym or group that focused on the stuff Strength side focuses on.
I reached the 1 minute mark a month ago, began last summer by following your basic routine ❤ you guys.
great work man!
I am glad you did this. I have been hanging every since my first child since I play with them on the parks. 20 years later my shoulders are in great condition I still hang from two and one arms. BUt learning how to do it better from your videos
that's awsome nice work!
Since having my 1st son (2 1/2 now) ive been doing tons more hanging and playing on the floor (sitting in squats for hours et ) and im starting to feel alot more healthy overall. Ill definitely be incorporating your tips!
I'm 55 and hang from a bar at the end of each barbell session for 90 seconds and then once a week test my longevity on the hang. I just broke 3 minutes last week!! It definitely feels great to turn this into a practice. I do not let my spine problems run my life. Great video to share with the world. Thank you for caring!!
Trying this immediately! Multiple shoulder injuries from extreme sports, my shoulders are very weak and my upper body feels "crooked". Very excited to try this!
I've been doing this for three years at least. I had shoulder pain and instead of going to a physiotherapist I just started hanging from a bar on our deck at home. I incorporated it as a micro habit by doing a thirty second hang while I waited for the coffee machine, so I do it maybe two or three times a day. The important thing is consistency, especially as you get older. I'm not doing this to get a beach physique (I'm 68 ) Im just wanting to stay mobile and fit and free from pain, and it really seems to do the job. I do a chin-up to start if I can be bothered, but the important thing I find is to make the exercise simple. If I yielded to the temptation to go for a world hanging record or twenty chin-ups etc., I would stop doing it as a habit as it would cease being enjoyable and become another joyless obstacle in my day. 👍🇦🇺
Great advice!
Right, consistency.
When I visited my daughter in San Diego for the last 2 Christmas seasons, I would walk her dog (pocket bully) down to the apartment complex playground every morning and hang on whatever was closest thing to being a bar 😊
This is amazing. Before I heard this intuitively it just "felt" that it was healing! Amazing! Thank you.
At age 60 I have been hanging out for 1 year. Amazing results! I can still surf, ski, throw a spiral and curveball. And that is after healing from a sprained shoulder from motocross.
This really works. Thanks 🤙
I’m hanging 3x1 minute and have been doing so for about 4 weeks. I’m starting to feel better in my shoulders overall. No major injuries just minor stuff from lifting. It looks like this will definitely help my overall upper body strength and stability. I’m 68 years old and trying to be in the best shape of my life. I’m also doing the below squats you do and believe these are going to be of benefit too. Oh I’m also doing some of your stretching stuff Thank you so much and keep it up
This is amazing! I did this for my first time this past week and my shoulders are looser after one time- I'm also nursing impingement issues. I will be integrating this into my daily workouts at the gym. Thank you so much!
building an outdoor gym in my garden this spring, cant wait
might wanna change that title
😂
Lol omg
I read it 3 times before I got it 😂
😂
😳
Hi guys, very inspiring thanks !
I'm just finishing my 3 months recovery from shoulder surgery. I had 7 dislocation within the last 10 years that kept me from progress in rock climbing, with constent fear of injury.
I'll keep in mind to include thoses exercises in my training.
All the love, all the power 👊
update needed :D
@@toaiphamcong3035 thanks guys ! :)
Well, the latarjet operation was worth it, but it is HARD !
My shoulder is still painful (after 8 month) but I don't have any fear of dislocation now, strangely I fear more about the other one ! ^^.
Also, the 3 months recovery announced by the surgeon is not realistic... I'm only beginning now to feel some strenght in my left shoulder.
I tried to do 2min hanging every day or 2 days and it is a really good exercise, it is getting easier the more you do it, but I feel I can't do more than 2:30 min. Any advices ?
Cheers
@@toaiphamcong3035i also got the same surgery done it’s been 12 months
Hanging between sets is something I've been doing for a good 7-8yrs and never had to contend with injuries since implementing them into my strength training sessions 💪🏼💪🏼
i ve doing it for almost a week now it my shoulder feels so much better. my pain relieved for about 80%. i also noticed more power in my upper body in rowing and lat pulls. this is so easy yet works wonders. i cant thank dr kirsch enough.
Congrats on the Vuori sponsor Josh, such a sick brand I love their gear and your brand fits them well
I started hanging after one of your last videos about it. I had terrible pain in my left breast area and could only do like 4 seconds at a time. But it is slowly getting better and I am up to 15 seconds! I am super tight everywhere. My goal for the coming year is to loosen up and be a monkey again!
embrace monke
I love hanging and your videos are wonderful! In my experience, it has been remarkable how quickly I have gained strength with dedication to hanging. Thank you for providing all of these variations for us to practice.
I flipped my inversion table and hang from ankle pegs just a few min at a time. I have disc disease and fibromyalgia. This helps for sure
Thank you for giving proper credit to Dr. Kirsch. Way too many people in the fitness industry present information without giving proper credit to those who deserve it.
🎯 Key Takeaways for quick navigation:
00:00 🤔 *Importance of Hanging*
- Hanging reshapes posture, heals shoulders, and potentially increases height.
- Humans evolved from brachiating apes, and our shoulders are designed for hanging and climbing.
- Hanging decompresses the spine, opens up muscles, and strengthens grip, contributing to overall health.
01:22 🏋♂ *How to Hang Effectively*
- Key points for a basic hang include relaxed shoulders, engaged core, optimal hand placement, and steady breathing.
- Start with a 60-second hang, gradually lifting feet intermittently, and avoid overdoing it.
- Use chalk to enhance grip, and consult a professional if experiencing pain during hanging.
02:47 🔄 *Frequency and At-Home Hanging*
- Hanging can be done daily for 3 minutes or every other day for 5-6 minutes to accumulate benefits.
- Accessibility is crucial; having a pull-up bar or rings at home makes regular hanging more feasible.
- Consistency is key, and incorporating hanging into daily routines is encouraged.
03:45 🐒 *Advancing to One-Arm Hanging*
- Evolutionary background: humans need to progress from two-arm hanging to one-arm hanging.
- Brachiating involves constant movement, and one-arm hanging develops unique shoulder control.
- Sponsored message about comfortable athletic clothing and its importance for movement.
05:07 🤸♂ *Unlocking One-Arm Hang*
- Transitioning from two-arm active hang to one-arm active hang requires control and strength.
- Progression involves combining two-arm hangs with one-arm hangs, gradually moving to Monkey Bar-style hanging.
- A one-arm hanging program is suggested, alternating between passive hangs and more advanced one-arm variations.
06:59 🔄 *Personal Experience and Closing*
- Personal testimonial: Overcoming shoulder issues through slow, consistent hanging progression.
- Importance of bringing back necessary body functionality for healing.
- Encouragement for viewers to share their hanging experiences and check out the program for strengthening shoulders.
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I think this works, the healthiest my shoulders have ever felt was when I was consistently doing mantle/one-arm assisted pull ups over a long period of time. You get a deep stretch at the bottom of the movement and insane one arm scapula retraction strength. Time to incorporate more hanging into my workouts!
Can't wait to get started! Been rehabbing SLAP tear surgery ~2 years (inconsistently) and noticing clicking in the other shoulder now so feeling the need to get serious about shoulder strength / mobility. Thanks for this!!!
I feel you bro. I had a SLAP tear in 2018. Got surgery and finally feel back to form. Gonna start this as well.
8 years ago I suffered a grade 3 separation of my right shoulder. To be fair the surgeon said they normally wouldn’t do anything unless I get issues. I surf and play golf and have had a hanging bar for a year now which I use nearly everyday for passive hanging and pull-ups. I’m 60 now and can still surf , play golf and my son says look pretty good for an old guy (cheeky git). I love that you can just grab the bar and hang every time I pass between the kitchen and living room when the will is there. Definitely try the one arm hang.
I need to start doing this for my aged and injured shoulders. Easy going for awhile, until I sense the healing progress. Thanks for the tips, and the necessary equipment to purchase.👍🙏🏼
Thank you for a nice video. Even though you show regressions I would like to add that if you are overweight or reconditioned. Or coming off a injury it is is important to regress further. Using a lat pull-down with small amount of weight and working on holding on and scapular pull-ups and slowly increasing the weight can be much more gentle on the body and reduce the chance of injury. Also starting with a minute may also be too much and even doing a few seconds and building on that can be helpful. If a person has cervical spinal stenosis one has to be careful not to put oneself into a neck flexi in or extension position as both can worsen neuropathy in the hang. I would say any pain or tingling in the body is a sign of compression . Be very careful and use a qualified coach or physical therapist if those issues pop up. Unfortunately I speak as a professional medical provider and from experience in my own body.
Im the type that feels the tension in my upper back when i raise my arms straight up. And i think stiffness is the most common issue people have. I've done different type of stretches, but nothing helps more than hangs. I use it as a warmup 3x40 seconds every day because that's all my grip can handle at my weight. Makes my workouts so much easier because you feel so nice and loose.
it's such a great warmup for training!
At 60 my left shoulder became unusable because the bicep tendon had swollen and was rubbing in the rotor cuff (due to poor posture and over training while juggling). I was unable to juggle for 6 months and couldn't lift my left arm above the shoulder.
I tried hanging and the issue completely resolved without surgery.
How long did that take?
@@Mockduck2020 it's hard to remember. The hardest part was not juggling. I kept stopping for a little and pain receded, then aggravating the shoulder again by juggling. I'd finally given up on juggling (for about 6 months) when I learned about hanging on TH-cam from "Bob & Brad", and tried it. Initially it was difficult to just get my arm up there and grip the bar, and I couldn't even put my whole weight on it. I was encouraged because they said the exercise was safe and it might hurt at first, which it sure did.
It probably took two weeks or so to be able to put all my weight on my arms and hang 1 sec. Then another month or so to get to 15 seconds. By the time I got to 30 sec, there was no pain in my shoulder even when hanging. I can hang about 60 seconds now, but I set a goal of getting that up to 2 minutes this year. Supposedly there are health benefits from isometric exercises and higher grip strength 👍
Edit: looking back over the timeline above, it could have been double what I wrote. I simply don't remember. And I was attempting hanging pretty much every day.
100% Fixed my shoulder pain. When I slack off and stop, the pain returns after a couple of months, then do the dead hang again and a week later the pain is gone.
Dislocated my shoulder a couple times in my 20s just turned 58, re-habed those injuries myself. I haven't been working out with weights for a few years now and wanted to get back into it. I was trying lat-pull-ups last spring and slightly separated shoulder and didn't go back to weights until end of 2023. 15 years ago I could do 20-25 pull-ups and would like to do it again, your hanging exercises I hope can help me get back to the fountain of youth.
i find that when i have lower back tightness and other back issues, hanging makes me feel better. even though it's just 10 - 15 seconds at a time, i get notiecable relief, and it's nice when i occasionally can hear and feel the decompression in the popping sounds in my spine (similar to the cracking noises with chiropractic adjustments). I'll aim to get up to a minute deadhang and trying to do the one arm variations too over time!
I do this. I'm also slighty overweight, so after I can get that 10kg off my body I belive I can do much more with this training. I can do the advanced training only for a moment, but the hanging/one arm hanging, definitely can do
it's a good motivator to get leaner. Becomes a lot less intense on the grip!
@@Strengthside You're a good motivator :)
I hang every day for as long as i can in 1 go. It really helps me deal with the discomfort i get when doing any kind of heavy incline or overhead press.
Had a shoulder injury, did this for 2 months straight without lifting heavy on shoulder and chest days. Feels so much better now, lifting heavier than before with good form
I love it! I hang every day. One arm with no extra weight for a minute. I also do weighted one arm hangs. I have done 100lb for ten seconds. What a great video!
I'm a hanging believer! I do a 1 to 2 minute passive hang once a week and it has improved my grip strength tremendously. Additionally, my arm muscles and lats feel very limber after each session. Perhaps I'm ready to progress to something a little more challenging now...
Ooooooh, that kind of hanging. I was a bit worried there for a second.
😂😂😂😂😂
Interesting: I do aerial hoop and they always teach us to pull the shoulders down and away from the ears (they don’t like passive hanging at all!)
when you are actually performing something like a pull up or whatever thats what you are supposed to do, passive hanging just helps mobility and strengthens all the passive connections for general should health and if something jerky happens that your muscles cant handle
For some hypermobile type people, active hanging is much better. But a combo of both is great for most people
Great video! I have been trying it for about 3 weeks now and loving it! I am close to 60 yrs so I have been starting it very slowly. :)
gotta second this, hanging is part of my morning routine, my shoulders used to pop a lot before i started, been doing it for probably a year now, what a world of difference and it feels so amazing to get that stretch
I go on the local monkey bars every time I drive past (and it is not raining) - about 3-4 times a week. Now I can do 3 lengths without stopping (learning to turn round using the fat side bars was interesting).
perfect! Glad you got that setup
I think it’s important to ensure than you are in the correct physical condition before you do this kind of exercise. Until very recently, I had an undiagnosed very rare version of an already rare condition - Thoracic Outlet Syndrome. I’d had the condition since I was about 4 years old. It’s fixed now, but has left me with some minor disabilities. Hanging like this would probably have left me with paralysis, but could have killed me.
This! I read that if you have TOS you should not hang from the bar. How did you manage to fix your TOS?
@@fedepalma A gang of masked-up people came at me with knockout gas and really sharp knives.
@@bettyswallocks6411average London experience
I've been trying to crawl and hang more and more often. I feel like the combo of these two will keep me a great functional human ape
crawling and hanging/brachiating are probably the most primal movements out there ay?
I'm 68. Had to quit the pushups bc of bad shoulder. 2 years ago I started dead hanging and after awhile I could do puships again. Also notice I no longer have flareups of my arthritic elbow. I do 3 minutes a day 5 days a week. Also love how you can feel it stretching the spine. Interestingly, I never see anyone else at the gym doing dead hangs. BTW, I get comments on my arms and their vascularity really pops!
I had massive muscular disbalances in my back when I was younger due to a shoulder injury and lot of fitness, and yoga and hanging really helped put my back together after some years without surgery. Defi itely try to convince everybody to do it to
The grip strength thing is really misleading. You're really obviously not more likely to die BECAUSE of inferior grip strength, but rather, much more likely: grip strength is a correlate of good overall health, physical activity, neural strength/coordination etc. You don't live longer or better by improving grip strength, but if you have better than average grip strength, it's likely that you're healthier than average.
I think they were kidding... No?
Well if I recall there was a study where improving grip strength improved blood pressure. What they did was more like a mid intensity hold, not just trying to get a crazy strong grip.
Coorelation vs causation
No shit
No reply from the AUTHOR....😂😂
instructions unclear, i am now dead
Instructions unclear the rope is too ti-
💀
I got a grade III shoulder tendon tear when I dropped from my motorcycle. I was advised by my Orthopedic to consider for a surgery. But when I got home from an overnight emergency care, I searched here in yt for a fix. I found tremendous similar topic about dead hanging. I did it jus after a week from droping and got day by day improvement. After roughly a year, I got my ffollow up check up and undergone another xray and to my surprise, my shoulder tear healed from grade 3 to 1. Damn! This simple exercise is super effective and science based. I dont really understand how it healed by just hanging but yeah, Im glad did not committed for a surgery. Until now, I regularly do dead hang before I do my regular chin/pull ups, my lifting routine also got back ro normal. My DL went back to my pr which is 315lbs and weighted pull ups with 60lbs plate.
I started 3 weeks ago, 3 times per week. I had a shoulder injury 8 months ago. I started weight training 5 weeks ago. I'm amazed that my shoulder is doing so well since I started training. I didn't know that hanging is good for the shoulder. Now it makes sense what you're saying here. Thank you for the good advise.
The title is a bit different without context💀
I think you're misunderstanding how grip strength correlates with mortality. Having a stronger grip won't make you live longer. But having a weak grip is an indicator of other health issues which correlate with increased mortality.
1:20 source ?
ive had 2.5 shoulder dislocations and a shoulder surgery, gonna try hanging like this now! thanks for the vid!!
Sending this to my family to get them onboard. About a year or more in. Have progressed to Rings and bar routines. It's amazing how far you can go in that time. I just keep pushing myself to do little bit more and progress is inevitable.
0:08 canadian healthcare be like
Highly underrated comment. This is a solid 8/10
Instructions unclear:
I made a noose
Bro 💀 anyway I clicked on this video just to search for a comment like this and pressed sort by new. Thank you and hang in there (lol).
We didn't evolve from apes, but good info. 🤙
But we did
@@ghostie5152 No, we didn't. The scientific community used frauds like Piltdown Man, Nebraska Man, Lucy, etc to claim they discovered "missing links" and indoctrinate the masses. Piltdown Man was published in scientific journals and educational textbooks for 40 years, but guess what. It was a complete fraud. A human skull matched with an orangutan jaw, with shaved down teeth. And for 40 years, nobody caught the fraud. Why? Because they wanted to sell a narrative to the public. And they bought it. Even after fraudulent and unscientific claims of "missing links: continued to be pushed, people refused to see the corruption in the "missing link" narrative.
There is absolutely no evidence that we come from apes, and no one has been able to discover the existence of any intermediate evolutionary species.
Furthermore, there has never been any proof of the natural "gain" in genetic code required to evolve from apes to mankind (there hasn't been any proof of natural "gain" in genetic code at all).
I reached the 1 minute mark a month ago, began last summer by following your basic routine you guys.
just wanted to let you know i started doing this and its helped me a crap ton. i also already had gravity boots and have been hanging upside down which has helped lower back pain and hip pain from sitting. im pretty athletic so i wouldnt recommend this to people who havent done a lot of other stretches and stuff first too. but so far its been amazing for me. pain disappearing and stronger tendons, etc. i dont think of it as a stretch. i think of it as an exercise, and i also do a lot of twisting and other movements to stretch side abs, etc. thank you!
just got mounted a pull up bar in the house for the first time in a while. did my first minute long hang, and I feel amazing.
This is so interesting because, purely out of instinct, for the past half year or so I have been doing some sets of hanging in my warm ups because of how much better it makes me feel. Now that I’m coming across videos like these, it’s all the more evidence of what I already kind of intuitively had discovered was good for me. Will continue to practice. Thanks!
Amazing video. Really like how you broke it all down. I'm pumped to get this started. I already go to the gym almost everyday and I want to incorporate this into my workout. Thank you.
You guys are, simply put, AWESOME! I have been doing animal movements for over 5 years now, and every time I do it, people think I am from another planet. Why don't more people know about these type of movement and how can I encourage people to do it, instead of giving me weird looks?
I started doing this 2 years ago at the gym at the end of my upper body workout twice per week. It help my lower lumbar disk, damaged in a car accident 4 decades ago, and it helped my torn rotator cuff
Been doing the dead hang for more than 2 years every day. It has helped my shoulders and spinal health and the rest of my body.
Interesting @Strengthside you continued to dislocate after sugery. Actually yes, that happens, I remember meeting recurrent dislocators following surgery. Surgery is no gaurantee, especially with dislocating shoulders. I have had sugery on both shoulders, no further disloactions, but limited mobility. I did my first hang today 20 sec x 4, following my upper body workout. I like your videos, very impressive with strength, mobility and flexibility. You two ROCK ! thanks : )
I can attest to the noticeable benefits of dead hanging. I’ve been doing it for about a year now, love it. Realigns my neck, back, hips, etc. I try to do it at least once per day. The key is a pull-up bar that’s high enough where you can fully extend your legs downwards so that your toes don’t touch the ground.
﴿وَلَقَد كَرَّمنا بَني آدَمَ وَحَمَلناهُم فِي البَرِّ وَالبَحرِ وَرَزَقناهُم مِنَ الطَّيِّباتِ وَفَضَّلناهُم عَلى كَثيرٍ مِمَّن خَلَقنا تَفضيلًا﴾ [الإسراء: 70]
(70) And We have certainly honored the children of Adam and carried them on the land and sea and provided for them of the good things and preferred them over much of what We have created, with [definite] preference.
Qur’ān [Chapter Israa: Verse 70]
I’ve also read in a calisthenics article that grip strength was closely tied to longevity and quality of said longevity….all in all it makes sense why pull-ups have always been my favorite!!
I’ve done this for years but didn’t know it was doing anything beneficial. It was mostly when I felt tight after sitting in the office for long and would hang from my pull up bar for short increments. Cool video