THE DEAD-HANG, GRIP EMPHASIS...

Test your grip strength with this month's hanging exercise. It will boost your hang, boost your chins and boost your strength across the board as a delightful side-effect. Forget about increasing the body position challenge and focus entirely on developing a crush-grip worthy of an arm-wrestling champ!

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HOW TO DO IT:

The mechanics of the hanging bit are exactly the same as The Dead Hang in Month 1, except we focus much more on grip strength this month as we transfer towards single-arm hangs.

HOW TO DO IT

Define your length of hold in line with the style of your month.

Strength Endurance = 15-30 seconds

Mid Strength = 10-20 seconds

Pure Strength = 5-10 seconds

Then pick the progression you can just about so for that length of time. If you are super-strong and can hold a Single-Arm Towel Hang for time, bring in the body-position emphasis drills and wear heavier clothes to make it more suitable. For everybody else, simply pick the right difficulty level from the below.

THE PROGRESSIONS

Normal Grip — Just grab the bar any how and get your holds in. Make sure all the basic mechanics are right (elbows locked, shoulders elevated, pelvis tucked).

False Grip — Now work on the False Grip with knuckle of little finger over the bar and back of hand facing straight up. If you have gumnastic rings, use them!

Towel Grip – Next grab a towel, — fatter the better — wrap it over a Chin Up Bar and hang from that.

Nearly One Arm — Once you’ve mastered that, lose the towel for now and dominate the move with one hand. Your ‘spare hand’ stays on the bar, but is lose and must only do about a quarter of the work. Be patient here, never lose mechanics or make it so difficult you can’t last the required duration.

One Arm — The obvious next step — prove you mastered the last level by removing the spare arm altogether. Reach it straight out to the side or across your body if you need to fight a rotation (it will depend on your bar).

One-Arm Towel Grip — For a serious, serious grip challenge, work on single-arming it while holding a towel. Took me a while to master these but they never fail to entertain the forearms.

HOW YOU PEOPLE MESS IT UP...

See the other hang breakdowns. Errors are the same, but one should be particularly aware to master each progression before launching into the next. Don't try and jump too far ahead or it may end rather badly.

WICKED CUES!

GRIP TIGHT!! -- You saw that one coming right?!

CRUSH THE BAR / TOWEL -- Sometimes rather than "hang on", "crush it!" can be mnore useful.

FEEL THE FOREARM PUMP -- As it's the forearm musculature that lets you hold onto the bar.

STRETCH THE LATS -- to maintain good hanging mechanics.

WHY DO IT TO YOURSELF?!

GRIP STRENGTH TRANSFERS — get good at this and you’ll be much stronger at almost everything. It’s like magic. Really hard work mind, but magic.

IT’S GOOD FOR YOU — Hanging is good for the body. So is being strong. This is a big part of that.

YOU’LL MASTER THE STRENGTH SESSIONS and as we always say, you’ll get a great body if you do! These are a direct part of The Hanging Progression Ladder.

ALTERNATIVES...

Firstly, as with a few exercises in The Strength Sessions Programme, you will need equipment for this — well, a Pull-Up bar or something of that ilk.

If you don’t have a bar where you train, I strongly suggest you get one, even if it’s just a classic doorway Chin-Up bar. I’m a big fan of needing next-to no kit to train, but something to hang and pull on is very, very advisable.

But if you can’t or don’t, for this month’s programme, my recommended alternatives would be:

1) EXTRA TIME ON THE OTHER STUFF

2) EXTRA HORIZONTAL ROWS

3) SOMETHING RANDOM

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