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Remember dangling from the monkey bars in the playground as a kid? The process of holding yourself up was a playful and challenging experience. However, the feat is now more than just a fun activity.
According to Today, a fitness trend called a dead hang is now taking over social media, with users saying it’s changed their health for the better. The exercise is being called a “miracle move” for its impact on posture, shoulder health, grip strength, and decompressing the spine.
How to Do the Dead Hang
The activity involves freely hanging from a bar with straight arms, your shoulders by your ears, and your feet off the ground. As you hang, keep your core tight to prevent swinging, the Times of India recommends.
If you’ve just begun this exercise, start small with 10 to 20 seconds for each set. As your grip gets stronger, work your way up to one or two minutes. If you notice your hands getting tired, give yourself a breather before trying again. To protect your hands, you can use chalk on them for a better grip.
Once you feel confident with the classic dead hang, try experimenting with other variations. A single-arm dead hang allows you to shift your weight to one hand, to focus on your grip on that side. While performing the dead hang, you can wear a dip belt or hold a dumbbell between your feet, to increase intensity during the exercise.
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The Benefits of the Dead Hang
Dead hangs can offer an abundance of benefits, including better grip strength since you’re holding onto your full or partial bodyweight, which builds forearm and hand strength, Today reports. The activity can also lead to greater shoulder mobility — since dead hangs open up the chest and boost the range of motion of the shoulders.
Another reason to participate in the trend is that it can relieve pressure on the spine and elongate the back after spending many hours sitting. It can also fight “tech neck” and rounded shoulders because it recalibrates posture. And finally, dead hangs may boost mental focus, since it demands breath control and endurance, and acts like a mini meditation.
While performing the exercise is safe for most healthy individuals as the movement is natural, it’s particularly beneficial for desk workers with tight chests and upper backs. It can also help athletes who want to improve their grip, shoulder stability, and range of motion, and people who do gymnastics, rock climbing, CrossFit, or calisthenics.
There are some who should avoid doing dead hangs, including anyone with shoulder injuries or instability or issues with the elbow or wrist. Those in their third trimester of pregnancy should also consult their doctor before trying the exercise. If you’re unsure, ask a physical therapist or certified trainer before performing the activity.
Dead hangs are more than a viral trend. They're the perfect exercise to try whether you’re looking to restore your body after spending many hours sitting in the office or simply build your grip strength. So hang on — this exercise can take you to new heights.
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