THE DEAD HANG -- WITH BODY POSITION EMPHASIS

This is where we integrate our hanging strength with added ab strength. We still have the usual grip-strength and mobility requirements that come from training hangs, but now we need to work on holding progressively challenging body positions as well.

BACK TO PROGRAMME HOME

HOW IT'S DONE:

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.

WHICH PROGRESSION?

Simply choose the progression from the above that you can just about do for your desired period of time, keep practicing until you're ready for the next level up.

HOW YOU PEOPLE MESS IT UP...

YOU JUMP AHEAD TOO QUICKLY -- It seems strangely common on these that people race ahead above thir level. It really can be tough on tight shoulders and demnands a lot of core strength to hold your PPT (er, see below) on these, so be patient and make sure you have perfect mechanics before you go to the next level.

YOU CAN'T LOCK-OUT THE LEGS -- It's common here, just as it is common with the L-Sit itself... you try to hit the L-Sit but you can't quite get thgose legs locked-out. If that's you, practice carefully and consistently until your hamstrings relax and your hip-flexors man-up.

YOU DON'T GET ENOUGH PPT — if you don’t tilt your pelvis back enough, you will not be able to get your knees as high, you won’t get as much abdominal stimulation and you’ll over-rely on your hip-flexors.

NO SHOULDER BLADE ELEVATION — either because you’re too tight, or you’re not focused enough. The latter is self-explanatory. If you’re too tight, you’ll need to work on various Lat and shoulder stretches, and practice hanging with your feet down so you can work on improving position without such a huge strength demand.

WIMPING OUT — I know, Chin-Up Bars can be scary places. But push yourself into doing this in the gym, or getting something to hang on at home and you’ll be all the better for it.

WICKED CUES!

PUSH THE BAR AWAY — for those who refuse to fully extend and elevate the shoulders, trying to actually push the bar away can take away the ‘guarded’ error.

ABS! — make sure you feel your lower abs working to tilt your pelvis back. If you don’t, you’ll over-rely on your hip-flexors. We need both to be strong to master these.

RIP THE LATS — please don’t take that literally, but a False Grip, with a proper stretch and a good posterior tilt of the pelvis, and it sometimes feels like you’re going to! Encourage that feeling (carefully).

NO NECK — to ensure shoulder blade elevation.

CRUSH THE BAR — more grip effort —> more ab strength!

WHY DO IT TO YOURSELF?!

INTEGRATED STRENGTH — This is one of those moves that requires strength through a whole chain of muscles and fascia. This is what we want if you want to be athletic. Plus, we take strength we build in some areas and transfer them to others. This is one of the central themes you’ll need to use if you want to make minilmalistic training routines work.

SHOULDER HEALTH — Hanging is great for your body, great for your posture and great for healthy shoulders. You are designed to be able to put your arms above your head; if you don’t do it, you’ll gradully lose the ability to do so.

MASTER THE STRENGTH SESSIONS, DEVELOP A SEXY, LEAN BODY — if you want to be ripped and lean, eat right and train your whole body for strength. This is an essential part of that: choose to become an athlete, and you’ll look like one.

POSTERIOR TILT = BETTER AB WORK. Better ab work = healthier, better looking bodies.

ALTERNATIVES...

If you can't train hanging, I'd reccomend extra work on any of these:

--> L-SIT

--> HOLLOW BODY HOLD

--> KETTLEBELL SWINGS

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