Welcome to our hang out session 😉
Today, I will be discussing two styles of hang training that will not just help with stretching your back and shoulder stability, but will also help you master the right amounts of strength to facilitate your first pull up.
The first hang drill I want to discuss is the dead hang below the pull up bar.
The Dead Hang.
Start by stepping up to the bar and placing your hands around your pull up bar with an overhand position. Lift your feet off the ground and hang for a period of 10 to 20 seconds. Make sure you inhale and exhale normally, so as not to build up too much tension and pressure while stretching out. This stretch has the benefits of training proper grip strength for your pull ups, as well as stabilizing your shoulders, as well as decompressing your spinal disks for better spinal health and posture (for a more comprehensive read on this stretch, please click this link). My personal recommendation is to start at 10 second hangs for 3 rounds, and work up to 3 total rounds for 20 seconds over a 4 week period.
Here is a video to demonstrate how to properly practice the dead hang drill.
Now on to my personal favorite hang drill, the flexed arm hang.
The Flexed Arm Hang.
Start below your pull up bar and grab the bar with an underhand grip. You can choose to do a chin up to raise yourself up to the bar, or you may use a stool or box to stand closer to the top of the bar to get yourself elevated as well. For very new beginners, I recommend using a stool or a box until you have enough strength to do a chin up to initiate your flexed arm hang. Once your chin is above the bar, hold your hang for a solid 10 seconds. Repeat this for a total of 3 rounds, resting in between each round. My personal training recommendation is to do 3 rounds of 10 second hangs to start, and work up to 3 rounds fo 20 second hangs over the course of a 4 week period.
Here is a video demonstrating how to properly perform a flexed arm hang.
Tomorrow, I will be launching my own beginner friendly pull up program to train anyone from the novice to the elite lifter for sheer pull up mastery. I am looking for just a small handful of curious but dedicated types to put this program to the test, and become stronger than they thought possible. Over the past week, I have made mention of some kettlebell lifts as well as today’s hang training that will facilitate solid pulling power. You can bet that these exercises will be making a solid appearance in my pulling program as well. Get ready for more awesome folks!
Pull yourself up!
Let nothing stand in your way!