What Are the Benefits of Dead Hangs?
Think hanging around is lazy? Think again - dead hangs might look simple, but they pack a serious workout punch. Let's explore exactly why simply hanging from a bar could transform your fitness routine.
How Long Should You Dead Hang a Day?
The perfect hanging time varies depending on your starting point. For complete beginners, even 10-15 seconds can feel like forever. That's normal - start there and gradually work up to longer holds. Aim for 3-4 sets with rest periods in between. As you build strength, aim to progress to 30-second holds. More experienced hangers often work up to 45-60 second holds.
Think of it like making a proper brew - rushing doesn't make it better. Consistent, shorter sessions will get you further than random marathon attempts that leave you feeling like you've helped move house the next day.
What Muscles Does a Dead Hang Build?
Here's where it gets interesting - dead hangs work way more muscles than most people realise. While you're dangling there (looking rather cool, might we add), here's what's happening:
Your forearms are having a proper workout (goodbye, stubborn jar lids!) Your shoulders are learning to play nice with gravity Your back muscles are getting stronger without all that heavy lifting Your core is secretly working hard to keep you steady Your spine gets a lovely stretch (perfect after a day of answering emails) Your neck finally gets to relax properly.
It's like a full-body reset button, especially after being hunched over a desk all day. Think of it as your body's way of saying "Cheers, I needed that!"
Do Dead Hangs Increase Forearm Size?
Yes, but don't expect to wake up looking like a cartoon sailor tomorrow. It's more of a slow and steady wins the race situation. Here's how to keep challenging yourself:
- Try different grip positions (just like changing up your workout playlist)
- Add gentle movements once you're comfortable
- Graduate to one-arm hangs (when you're ready to show off)
- Play with different hand positions
- Keep track of your progress (because who doesn't love a good success story?)
The brilliant thing is, this strength isn't just for show. It's proper, useful muscle that helps with everything from carrying the shopping to opening that can of pickled onions that's been taunting you from the cupboard.
And here's the best bit - the whole family can join in. Set up a challenge board in the garden, keep track of everyone's progress, and watch as competitive spirit takes over (in a friendly way, of course). It's amazing how quickly the kids will go from "Do I have to?" to "Watch how long I can hang, Mum!"
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