Dead hangs are a great exercise to throw into your routine. Whether you want to improve grip strength for pull-ups/deadlifts or increase shoulder mobility, this is the exercise for you. The setup is super simple. All you do is Grab onto either a pull-up bar of rings and hang with your feet suspended to get maximum stretch and training effect for your grip. Your hands can be either in neutral or pronated grip.
Grip: Hanging from the bar will drastically improve your grip strength by working the muscles of your forearms. Increasing grip strength will improve your deadlift and pull-ups.
Shoulder Mobility: The dead hang is a great way to decompress your spine (which is great for heavy barbell squatters as this compresses the spine) and stretches the lats/posterior delts. Plus, it feels great on your lower back!
Protocol: Start out with 1-4 sets of 10-second holds. Aim for working up to 30-seconds per hold then progress to flexed arm hangs (remember that in gym class?)
To your lifelong health and success,
-Coach D.
