Hanging strength is important. We train hanging in three out of four months in this programme.
In month 1: you do what you like…( after first trying to get to two minutes!!).
Next month (Month 3): we increase the grip-strength challenge.
This month we work on body position — L-Sit style — making it a more integrated grip, lat, abdominal and hip-strength challenge.
HOW TO DO IT
GRAB A CHIN UP BAR – normal grip at first.
GET A DEEP STRETCH — arms long and stretched, shoulders elevated around your ears.
HANG — once you’ve stretched and got tension through your arm-pits and abs, take your feet off the floor.
THEN CHOOSE YOUR PROGRESSION — for the right difficulty level. The options are…
LOW KNEES — bring your knees together, and lift them to about a 45 degree angle.
PARRALLEL KNEE — a little higher so a little more ab strength work
HIGH KNEE — above parrallel
SINGLE LEG L-SIT — straight leg must stay above parallel
FULL L-SIT — straighten both legs while keeping them above parrallel.
CHOOSE REP STYLE
With these, I suggest you alternate between long static holds and pulsing reps. One workout, one style. The next, the other.