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This 2-minute post workout habit will change your life: The Dead Hang. (Bookmark this for your next workout):
What are dead hangs? A dead hang is exactly what the name suggests: Dead - without movement or tension Hang - hanging from the bar So how do you do it?
First, find a pull-up bar. Then, approach the bar as if you were going to do a pull-up: - Overhand grip - Hands slightly wider than shoulder-width - Legs straight and off the ground But before you try, one quick recommendation:
DON'T jump or swing to grab the bar. This could be harmful to your shoulders. Instead, stand on a bench or a box and line your hands up correctly before removing your legs from the platform.
What now? Let your body passively hang. You want to think about removing the STRAIN from your shoulders and arm muscles. Instead, let them STRETCH. Then, breathe deeply through your nose.
What are the benefits? - Decompressed spine - Improved grip strength - Open and improved posture - Improved shoulder joint mobility - Stretched upper body and chest You should walk away feeling loose, open, and upright.
How long should I hang? Depending on your experience, the times will vary: Beginner: 20-30 seconds Intermediate: 60 seconds Advanced: 90-180 seconds
How many times a week should I dead-hang? Every day you lift upper-body is a great starting point. As you get more comfortable and are able to notice better when you're tight, incorporate whenever you feel you need it.
Recap: Dead hangs are a great post-workout habit to stretch, improve posture, and increase mobility. Incorporating them after upper body lift days a few days a week is a great low-effort habit for various areas of your health.
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