Hanging / Brachiation Exercise for Shoulder Health and Stronger Grip
2024 ж. 22 Мам.
117 257 Рет қаралды
🆓 87-page Guide to Healthy, Pain-Free Joints: gmb.io/best/bmg/
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More tips for getting your hang on: gmb.io/hanging/
Hanging is one of the simplest ways to improve your grip and shoulder strength. You don't need any expensive equipment or fancy gadgets. All that's required is a place to hang and a few minutes to follow the moves we show you in this video.
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We really hope you found this video useful. Please leave a comment if you have any questions at all. We'll do our best to help.
I appreciate the simplicity, sincerely, and clarity of these messages. I hope more people learn and spread them far and wide. We could all use these techniques to enhance, well, our entire lives!
Thank you. That means a lot, and we're proud to help :)
This motivated me to keep going
What a fantastic introduction to ... hanging! Great job, my man! And THANK YOU!
What great video ! Been on a bar/rings journey since last march and never thought of those variations. Thank you man.
Have fun in our workouts? Inconceivable!
I know, I know... hahahaha crazy talk
Excellent
Cool. Thanks for sharing. Cool gi and black belt. I've seen it before!
Nice looking park 🏞️ with great setup to workout, lie down, walk or just sit!!!!
Really really good 👋🦁
Awesome tips as aways. Thank you very much for those guides!
Glad you dig it
thank you, man. I love these kinds of "keep it fun" attitudes. much more natural and also beneficial for the psyche.
Life is too short to be serious about everything :)
Thanks - some great tips, especially on how to switch hands and vary the movement. I've been doing five or six minutes of simple hanging a day to treat (probably) an inflamed long biceps tendon (a la Dr. Kirsch) for about six weeks now and it helped right away. I'll stay with it for the reasons you mention and others - it's doing all sorts of good.
This feels sooo good for the lower back, especially if you have a sedentary lifestyle I'm a student, so except the hour I spend running, and the other I workout, I'm mostly sitting. This feels so darn good
For real. Decompressing the spine a bit feels amazing after a long day in front of the computer.
Nice.
Just got my rings in. Excited to try this
right on!
Thanks for explaining the progression Ryan 🙏 I really like to hang as a little monkey 🐵 I notice that my grip is improving thanks to my steel mace practice so keep on having fun 😃💗
Right on - it's always nice when you can feel the difference in other activities.
Very nice presentation
thank you :)
Just started today, excited to see results 😀
Great. Keep at it as often as you can.
Nice simple but helpful guide to let shoulders feel and preparing for more dynamics 💪 Working and swinging around bars with various body positions in playful ways would be fine as a part or section in GMB app, at least as basics useful in parkour, ninja warrior, OCR etc. Also good to bring children in play with parents.
Amen - it's very fundamental and very practical stuff
For a second there I thought you were going to catapult off the rings. I’ve been using the hanging inconsistently, so thank you for waking me up!
Maybe next time ;) Glad this is purring you back into more consistent hangs
Hanging is a great thing to do.
Thanks so much for creating this video. I've been hanging from the bar somewhat between 3-5 times a day with up to a minute each for almost 1 1/2 years now and I simply like the fact that you can improve and open up your body by simply... hanging around. In fact, I told a family member of mine to hang from the rings for a couple of seconds each day and ever since she continues telling me how much her strength and mobility has improved and how the stiffness in her back has ceased. Unfortunately, I also have realized a lot of people around me don't really appreciate the benefits they get from it and just don't mind it. Maybe your video here will convince them of the opposite :)
Really cool that it's helped her so much. Sharing things with family members can sometimes be discouraging, but it's great when they try it and see results :)
Older trainers take note of Andy's warning in the accompanying GMB article... "But a little goes a long way here, and too much can lead to overstretching your ligaments and muscles, which could cause a protective reaction from the body. Muscle spasming and pain from too long and too intense of a hang are some side effects." I worked up a little too fast and set off a nasty case of back spasms/lumbago. I'm back to daily hanging now, with no probs, but as GMB points out there's no need to rush.
Oh no, sorry you've had to deal with that. It's so easy to think "well if i do more it'll help more," but yeah, being gradual with these things is usually the right move. Thanks for adding this comment!
Thanks again! I've had shoulder issues as well as rotator cuff surgery. I've tried doing hangs (the wrong way) and always ended up regretting it. I'm going to use these suggestions and work up my shoulder flexibility. 🙏
If you take your time and build the strength and control, most things you've assumed you'll never be able to do can become possible. Keep going :)
Loved this video! I love hanging, and do it 2 to 3 times a day. I just hang for 30 secs to 1 min. Sometimes I throw a pull up or two to the mix. But you gave a lot of things to try. I'll start playing with one arm hangs. BTW I usually stretch my legs forward instead of folding the knees...
Doing it a few times a day and adding some pulls if you can is great :)
Hanging is SO underrated! Not only can a person build up the shoulder girdle but improve everything from rotator cuffs, grips, and spinal tension. Plus, many other benefits which would amount to being too long to list. Another great point is how too many people get caught up in the numbers. They aren't majick. It's 70's dogmatic approach to fitness that never went away - even though there's proof that, well, anything can work for anyone, as long as they trial-and-error it for themselves. This stuff isn't complicated, it's just moving. It's basic instincts in motion.
nailed it :) Thanks Wesley
@Ben Höflinger Sounds like a great idea and I'm not sure why I hadn't thought of it before! Great stuff!
My golfer's elbow came back from hanging every day. Real bummer, I was enjoying the improved shoulder health. Too old to actually improve things eh. You're a freak of nature Ryan, Dog bless you.
Like anything, you have to be gradual, and any existing issues might make any particular movement inappropriate. Has nothing to do with age or being a freak. Just thoughtful, careful daily execution for a very long time.
One advanced grip hanging exercise I like to do is grip hanging on towels. Get two small size towels and throw them over the bar, and grip hang on the towels. Try to last one minute grip hanging on the towels. More importantly: stretch your forearm muscles!! Stand in front of a wall. Put your hand on the wall slightly over eye level, with your fingers pointing to the floor. Press the wall gently. For deeper stretch simply put your hand higher on the wall and press!
Towel hangs are fantastic. As you get past the point where just hanging itself if the limiting factor, you can experiment with different structures and surfaces. Loads of variation out there that makes for better-rounded, more practical strength.
@@gmbfit - Yes, there are quite a few hanging variations we can practice. I like to grip hang on the towels as long as I can, then immediately hang on the bar for as long as I can. So from a more difficult exercise, transition to an easier exercise which is much better than just stopping the hanging after the towel hangs. However as with any exercise, we gotta stretch the muscles at the end of training. Failure to stretch the forearm muscles after training, can result in complications such as carpal tunnel. Ouch!!
Rock on 🤘🤘🤘🤘
We shall make every endeavor to do so :)
@@gmbfit good on you fella. Best fitness advice I have ever seen on the KZhead. 🤘
I do toes to bar in the morning and get in two exercises at once. I did get funny looks hanging out at kid's playgrounds though because we don't have any cool calisthenics parks where I live. 😁
haha, that's great! Terrible when the adults are having more fun than the kids :)
I can do that!
Great. Get at it and keep going :)
Just hanging around👀
Great video! This is a must for climbers, right?
For certain
Great recommendations on exercise progressions. I’ve been consistently doing hangs for past 9 months, have worked up to 90 seconds passive 2-arm hang, but am stalled and unable to do one-arm hang at all ‘yet’. My weakness seems to be combination of grip strength and shoulder weakness (feels like it won’t hold). I’ve been working hard on rotator cuff strength and scapular strength, making progress there. I’ll work on your other suggestions….thanks!
Hey 9 months is awesome. We'll have another video soon with more tips that'll help you work toward one-arm hands. There's definitely a few exercises that can help you get there.
Great, I look forward to seeing it. BTW Yater? Are you up in Santa Barbara? I was a surfer in the 60s in SoCal, mostly Huntington Beach.
nah, osaka by way of kansas, but close ;)
Nice video 👌. Everyday I get up I do 2x 1 minute of passive hangs and 1x 1 minute active hang. That is very helpful. I'm using gymnastic rings. Do you know how I can learn the "ape swing" with gymnastic rings? Thanks 👍.
We're actually going to have a more detailed tutorial and article on more hanging stuff that'll help yo get there :) Stay tuned...
Thansk for the vid. Would you recommend doing the hanging exercises after or before a separate full body/dumbbell work out?
Try both ways. I like it for loosening up before training, but there's no magic juju that makes it better or worse at any other time.
I'm trying the reverse and just doing farmers carry with lighter weight for a longer period of time. I'm getting a better reaction than static hangs.
Carries are great. This might give you some ideas: kzhead.info/sun/eZ1toJyjgaxtnY0/bejne.html
@@gmbfit I'll check it out. Thank you.
simple and clear explained, very nice video. one thinng isn't clear for me, how to pull shoulders without fold arms (with straight arms)? please answer
This video might make it a bit clearer: kzhead.info/sun/d62QhqaheaZonp8/bejne.html
Thanks for the feedback, it much clearly explained. just tried to check the prep movement in air (without gripping something), feeling I'm streching my neck a bit - is this wrong. in addition what should I emphasis or pay attention in movement to avoid chest up
it's not wrong; it's just how your body is right now. you don't need to add more and more stuff. just hang a bit and give your body time to adapt.
Hmmm, I've been working up to doing some push-ups and I plan to keep going till I can do pull-ups next. I think this is something I should definitely add to my work out. Lol, I also really need to strengthen my shoulders 😅
Hanging is a really good start to build your grip strength and prep your shoulders. Then I'd suggest starting with this one for pull-up practice: kzhead.info/sun/d62QhqaheaZonp8/bejne.html
i love hanging ...do it daily after waking up. have put my wooden rings on a pull-up bar for added stablity.. I find rings grip to be most comfortable. ONLY issue I have faced with swinging - which is fun - but has aggravated by Tennis elbow. I know elbow pain is something one has to own for life n I had it before because of improper weight training --- but still swinging doesn't seem easy on elbows. And Puhleez - bring back a simpler ver of Rings program. I dont know why it got discontinued, but right now I want to use rings for overall fitness, so stick to safer options like ring holds, rows n pullups... but feel can do more ..
Yeah, swinging adds more tension, so you gotta be careful if you've had any joint issues. Check this out: gmb.io/tendon-strength/
Bro just in case you don't know there's a road in your livingroom. By the way thanks for letting me hang around with you too!👍🏼
whoa, you're right!
where do you get your BARS? Thnx!
Amazon
Does anyone know the brand of the rack he is using? Have been trying to find something similar, but with little luck.
It was the cheapest squat rack on Amazon Japan
@@gmbfit Thank you!
what power rack is this I need this in my house
Can't remember. It's whatever was cheapest on amazon.jp a few years back.
👍🏽
is all the static hanging passive (except for the shoulder shrugs)? it just looked like Ryan was doing active hangs...
Both are good for you. Ryan's shoulders have be reconstructed a couple times, so it's hard to tell by looking at him.
@@gmbfit shoulders reconstructed? I can't imagine how much that hurt...
The rehab almost always hurts more than the original injury... But it's in the past :)
6:17 Ryron Gracie is smiling somewhere.
Dead hang looks easy but is tough for beginners. I can not last for more than 10 seconds mainly due to grip strength.
Definitely one of those exercises that takes time to build up. :) Keep at it and it'll come.
Se você quer um grip bom, trabalhe ele na maioria dos exercícios que puder, é claro que você pode treinar só o grip, mas trabalhando bem ele nos exercícios comuns já dá pra ter mais do que um ótimo resultado ✌️
Is that a copy of The Daily Stoic I see on your table? I swear I'm paying attention.
haha, I believe it is
Any suggestions for dealing with "pinch calluses" that form from gripping bars, right below the joint where finger meets hand?
Get used to them? For the most part, they are going to be a fact of life, but here's some tips that may help: gmb.io/gymnastic-ring-hand-care/
I used to get pinch calluses, but then I switched my grip to having my fingers over the bar instead of my palm. Strengthen your fingers, then hold the bar with them, leaving your palm free of the bar.
When I could hang for 2 min. I started doing weighted hangs.
That's great
Isarted hanging, but, I have osteoporosis and was told that hanging is not a good idea !? I do have upper back shoulder issues, but, I don't want them.
If a doctor told you not to do something, please don't do otherwise just because you say a video on KZhead. I am not privy to your medical situation.
It wasn't a doctor, but, I did your begining of your hanging, but, today my lower back is sore , it was someone in KZhead said that about hanging, and Osteoporosis,not, sure what to do for my back spasms, Do you have suggestions, now.?
I don't. You're trying to piece together medical advice from two different KZhead channels and very little context.
Love the monkey bars
There's a reason they're on every playground :)
1:37 channelling your inner ryan humiston :p
no idea who that is, but i'm taking this as a sincere compliment regardless
@@gmbfit he's the latest big thing on youtube fitness, good guy, ...your delivery styles are pretty similar esp. in that little clip and yes, a compliment
huh, cool! guess I'll have to try ye olde search function...
How many sets and reps???
What's a "rep" for hanging?
@@gmbfit Just kidding :)
@Aihate ha! good one… thank god hahahaha :)
10 seconds is exactly how long I lasted first time around
Skip The Damn Kip. I hear ya.
Door frame
I think most of us here would benefit from the opposite, that is strengthening the extensors in this manner :v Whoever invents a machine doing just that will be really rich
You mean vertical pressing?
It feels like my shoulders are going to rip apart when I try this????
Then you're clearly not following the directions to use a support at first and ease into full hangs... Be gentle. Be smart. Work up to it.
At 45 seconds you say everyone has something to hang from around home. I looked and nothing at all. Yes park 15 minutes away or gym 10 minutes away but not like can do a few times a day
You got me. Congrats. Now go buy a $20 pull-up bar on Amazon.
@@gmbfit what one you talking about at $20.00. Is the door pullup bar at $66.57. Hex pro pullup bar doorway at $64.99 or another same that fits between door james at $58.99. Or go for wall mounted at $125.99 . OR I'LL bank transfer $20.00 to you and you send me your recommended pullup bar
$14: www.amazon.com/Sunny-Health-Fitness-Door-Chin/dp/B0016BNDXI/ref=sr_1_1?dchild=1&keywords=pull-up+bar&qid=1629687296&sr=8-1 you can donate the remaining $6 to a charity of your choice.
Wearing leather gloves helps a lot to reduce painful skin deformed at your palm
It's a tradeoff with tactile sensation and the ability to build more hand and finger strength without them.
@@gmbfit for the first few weeks definitely worth the tradeoff.
@@gypsism Do whatever works for you. My bias is to go ahead and strengthen your hands and build your skin's tolerance.
Talk about thumbnail
I appericate it but I was terrible at monkey bars as a kid
You can learn to be less terrible as an adult
@@gmbfit True, but first I would have to rehab my left knee, injured it last week playing basketball. bruised patella
@@ElMonoloco7890 we've got you covered: gmb.io/knee-health/
@@gmbfit cool beans thanks for showing this
Skip the kip
please
Reject humanity and return to monke!
Or... just do fun things that are healthy
Basically: Just Hang :D
pretty much
Just here to see how a 10 second exercise has to be explained in over 6 minutes.
If you could do everything right in ten seconds without explanation, we wouldn't exist.
So play with your hands ? No objections from me.
Being small doesn't help
doesn't hurt either
"Everyone has something that they can hang from" Really? Like what? Because I don't, otherwise this would have been a really helpful video!
I bet you could spend about ten minutes thinking real hard and come up with something.
@@gmbfit I tried! :D
@@dyvel great job then
Big bs. YES YOU CAN GET HURT. Looks like this guy does not care about it or is ignorant.
You can get hurt walking down the street. The important is to keep being mindful and focused.