Gym staff hanging from a fixed overhead bar

Hang Challenge

  • 09 January 2020
  • 1 min read

So you spend time hanging out at the gym. Did you know there are actual benefits from 'hanging' when at the gym?

You may have heard them being called 'dead hangs'. This exercise is incredibly beneficial to your back! The spinal decompression and lengthening of the upper back muscles that occurs while doing this exercise, contribute to back health and injury prevention.

This exercise is also great to add to your workout in between those compression exercises, like the squat, running or deadlifts. The hang exercise engages the following muscle areas when performed: upper back, shoulders, core, forearms, wrist and hand flexors.

Benefits of hangs

  • Build great strength
  • Increase shoulder range of motion
  • Strengthen the rotator cuff muscles
  • Helps correct posture

Follow these steps below to perform a dead hang in the gym:

  1. Using a fixed overhead bar, get a step or bench so you can easily reach the bar with your arms. You don't want to jump straight into a dead hang.
  2. Grip the bar with an overhand grip (this is when the palms are facing away from you). Aim to keep your arms shoulder-width apart.
  3. Move your feet off the step or bench so you're hanging on to the bar.
  4. Keep your arms straight, try not to bend your arms and stay relaxed.
  5. Hang for 10 seconds if you';re new to the exercise. Working your way up to 45 seconds to 1 minute at a time.
  6. Slowly step back onto the step or bench before releasing your arms.

Why are dead hangs so important to a workout you ask? Well if you are looking to get your first pull up in 2020. Dead hangs would be a great addition to your workout to set you on the right path to your 2020 goal.

Curious to know how long you can dead hang for? Come and test your grip strength with this months gym challenge.

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