Deadhang

A deadhang is a simple and effective isometric exercise and stretch that can improve shoulder mobility and stability and also decompresses the spine somewhat. Some strengthening of the latissimus dorsi (lats) and trapezius (traps) muscles also occurs. Together these benefits may lead to better posture (especially if you sit at a desk all day) and may prevent or reduce neck soreness and shoulder pain.

If performed for a suitable time at regular intervals deadhangs also help to develop grip strength, which is a significant indicator of lifespan.¹ ² Deadhangs are also a good way of preparing for eventually performing pull-ups or chin-ups.

The exercise consists of simply and literally hanging from a bar or set of rings (without feet touching the ground), with your hands gripping it (palms facing forward or away from you) at or slightly wider than shoulder width. Your arms and shoulders should be fully extended and as relaxed as possible. I usually also lift my legs at the hips somewhat (with knees bent) to avoid any stress on my lumbar spine.

A simple pull-up bar or ring set is all you need to get started. Depending on your weight, strength and fitness levels, you may struggle to begin with. If so, you can start with your feet on the ground (or on a step of some kind if your bar or rings are too high) and slowly over time lift your feet until they are completely off the ground. As ever start slowly and give your body time to adapt; your hands in particular will very likely hurt to begin with.

Start with 5 seconds twice a day and slowly build to 60 seconds two or three times over the day. It helps if you can incorporate this into your daily routine. I do mine just before going downstairs for my morning coffee, at lunchtime and when I come up to my bedroom to sleep.

As ever, it always helps if you can control your breathing whilst hanging.

Deadhang

References