Do you want to add something new to your training programme that can improve your posture, your concentration, your stress levels and even make you look a few years younger?!

Hanging exercises are some of the simplest, most beneficial, and most ridiculously underrated moves you can do at the gym. Hanging benefits virtually all of your body and incorporating it into your routine is easy and fun.

Types Of Hanging Exercises

When it comes to hanging you have two main types of exercises – hand hanging and inversion.

With hand hanging, you grip a bar and, well, you just hang in there. This type of movement is a great tool for decompressing your spine, improving your back strength, and reducing the risk of injury.

Inversion techniques, whether you do them on an inversion table, inversion chair, or with anti-gravity boots, aim to reverse the effects of gravity. It puts your body in a very unusual position and its a way of placing controlled stress on your system. The increased blood flow to the brain, the improved lymphatic drainage, and the radical improvement in your posture are just some of the benefits of hanging upside down.

How To Do Hand Hanging Right

 

To perform hand hanging exercises all you need is a bar. Virtually all gyms have them and you can install one in your house for very low cost as well.  You can do it as a stand-alone exercise during work or study breaks or, as I have recently started to experiment with – as a great way to start your day!

A simple hand hanging technique is to spread your arms a little more than shoulder-width apart. Grip with your thumb around the bar at first. It is a stronger grip better suited for beginners (the same goes for when you are doing pull-ups). If you are comfortable with that, try reversing the grip. Although it will be more challenging, this grip engages your wrist muscles much better. No matter what grip you choose, remember to lock your elbows for added stability.

Start with the goal of hanging for 30 seconds. An experienced athlete should aim for 90 seconds to 2 minutes of hanging.

If this seems a bit tedious and you want more of a challenge, try active hanging. The idea is to maintain the same posture, except with your shoulders pulled down. This is especially good for strengthening the muscles around your shoulder joint. If you have ever suffered from shoulder pain, dislocations or similar injuries, active hanging could drastically reduce these issues. I usually have my clients do both types of hanging but to be honest I prefer active hanging as it gives you the extra shoulder stability.

The Benefits Of Hanging From A Bar

There are four main benefits to incorporating hand hanging:

  • Decompression of your spine
  • Improved wrist and forearm strength
  • Shoulder stabilisation
  • Better back mobility

Most people, unfortunately, spend their days sitting on a desk and lounging on the sofa. As you might suspect, this is really bad for your overall posture, the function of your internal organs and virtually all aspects of your physical well being. Being sedentary significantly restricts shoulder and back mobility, as you spend hours working with your arms by your sides.

Sitting for prolonged periods of time is also very harmful to your spine. The vertebrae in your spine  are connected by softer, ‘squishier’ lumbar discs. As you go about your day and especially if you sit a lot, the pressure on this discs increases. Over time that could cause injury and severe pain. When you hang from the bar, the compression is reversed. In fact, chiropractors do decompression techniques on their patients all the time and they are one of the best ways to reduce back pain. Hanging is a simple decompression exercise that can prevent plenty of problems in the future.

The Crazy Benefits Of Hanging From Your Ankles

 

Did you know that being hanged upside down was one of the cruellest and most agonizing execution techniques during the Middle Ages? A couple of centuries later and we are discovering that inversion, when performed correctly and with caution, can actually have some very impressive (and surprising benefits). Defying gravity by hanging upside down can:

  • Improve blood flow to the brain
  • Improve your posture
  • Improve flexibility and overall mobility
  • Reduce stress and help with concentration, productivity, memory, critical thinking
  • Better your overall circulation (essentially, by resetting it)
  • And even improve the appearance of wrinkles and blemishes on your skin!

The list goes on and on. The benefits of hanging upside down can significantly improve your well-being, quality of life, and athletic performance. There are some downsides as well, though. For instance, the ‘getting back on your feet’ part could make you very dizzy and even nauseous. Inversion is dangerous to perform alone, especially by beginners. Therefore, only perform this exercise under the supervision of an experienced trainer.

Benefits Of Hanging: Some Concluding Words

 

I really hope that you’ve  learned something new in this article. This is something that I have been introduced to in the last few months and now that I have seen and experienced the benefits first hand I am hooked!

Get yourself a pull up bar from home or try out an anti gravity yoga class and let me know how you get on…

If you have any tips for hanging exercises or favourite techniques you would like to share, please do so in the comments below. I would also love to answer any questions you might have for me!

Cheers,

David