“Dead Hangs” don’t require much in the way of time, and they really do pack a huge amount of benefit for our health! If you’ve ever been in a gym, you have seen overhead bars that can be easily used for dead-hangs. If you’re not a gym member, you can purchase a device to hang within a door frame called a “doorway pullup bar”, which cost around $35-40.
So, now let’s talk benefits:
- Decompress your spine, strengthen your grip, build muscle strength in the shoulders, stretch your latissimus dorsi muscles which get tight when you’re sitting chronically.
Grip strength is actually a really interesting factor when looking at predicting longevity. It can decrease with age, but doesn’t have to, if you do exercises like dead-hangs.
How do you do it?
- With palms facing away from you, grab onto a secure overhead pull-up bar with hands about shoulder-width apart. Place a step, bench, or box under the bar if you need a lift.
- If the bar is low enough that your feet are touching the ground, bend your knees to bring your shins and feet behind your body.
- Try to keep your upper body relaxed, with your arms straight (no elbow bend), but engage your core, glutes, and shoulders for stability.
For how Long?
Beginner: 10-30 secs, Intermediate: 30-60 secs, Advanced: 1-2 mins, Elite: 2 mins +