Popularised by Ido Portal, hanging from a bar has became more popular in recent years as the benefits by many have been realised.
Ido lists and discussed the following as Benefits of Hanging work:
1. Shoulder/elbow/wrist health and the recovery of the lost 'overhead reach' range - promoting optimal range and making use of the upper body as it was designed to be used. By simply allowing gravity to 'do its thing' in the passive work or "fighting it" in the active work - one can send a very intense adaptation producing signal into one's structure. I wonder if we implement hanging work throughout our lives, from young age and into old age and without taking too large of a break what would be the results over the now lost 'overhead reach' range and shoulder injury rates.I suspect we would have little need to 'stretch our shoulders' any further. Of course shoulder integrity, elbow and wrist/hand/finger health can benefit tremendously from daily hanging as well.
2. Lead up to pulling work, climbing and more advanced patterns. Hanging sits at the base of those patterns, just like standing does for walking. A deficiency in hanging work will become evident at a certain stage - some get stuck early unable to develop even a single chin up. (very common female problem)
3. Active hang work is especially important tool in certain advanced phases and scenarios - as a plateau breaker for advanced pullers approaching the One Arm Chin Up for example.
4. Grip Strength and Grip Endurance. If you cant grip it - you cant manipulate it/yourself. We have grown weaker all over due to the lack in physical demands in our daily lives. Grip is no different.
5. Creating 'Terminology' for future complexity. Hanging work creates awareness and a language of positions that can be later used to put together sophisticated pieces of movement in a variety of scenarios from gymnastics to parkour to tree climbing to rock climbing and more. It is a tool for improvisation and play.
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Number 1 on the list should be more than enough to buy people into doing more hanging, ultimately it's free and the only can be done anywhere anytime along as you have something to hang towards.
One of the CFTT tests for many reasons is max hang so the next time your in the gym, try and get your max hang recorded and start fitting some hanging into your attendance in the gym, it might be one of the best additions to your health and wellness.
If you find that your bodyweight is holding you back then be careful and speak to a coach on how to reduce the pressure around the shoulder.
Many have started to focus their nutrition more which has shown massive improvements in hanging due to bodyfat reduction and therefore shoulder function.
Health and Wellness will then be the winner.
Actions:
1. Compele the max hang test!
2. Look at ways to increase hanging daily!
3. Repeat test after 30days!