Still Hanging every day 8 months later - Prolonged Results of the Dead Hang

I challenged myself 8 months ago to do a passive hang everyday for 7 minutes a day. I posted the results after the first week.

Now many viewers of that video have asked for an update, so yes, I am still doing the dead hang 8 months later and here are the surprising results.

Here is another video that was requested which shows my use of an

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[Krufessor_Rad]

As requested by many of you. Here’s the video on my use of an Inversion Table to do along with my dead hangs to help with my lower back pain.

[bradbo]

I had 3 shoulder surgeries, 2 left and 1 right and still had shoulder pain...I started hanging daily before and after my workouts then sauna for 20 minutes....along with some yoga on off days...and now my shoulders are seriously back to 100%. Its also helps my back which gets sore and achey because I run a crane and sit for hours. my shoulders at 53 are better then they were at 33.

[nicholaswozniak]

Dude - you made me buy something to hang from, and after 3 weeks my shoulder pain has gone away! Thank you!

[markdoherty]

90 second dead hang twice a day, has done wonders for my anterior delt/shoulder pain. I suffered for over a year and had tons of physio, and the dead hang has cleared up 90% of my issue in about a week.

[lebowski]

I'm 64, 6'5" tall, and have degenerative disk issue L3 thru S1 in the lower back that causes severe pain and neuropathy in my outer feet. Ortho wanted to fuse my vertebrae, but I stuck with steroid injections every 6 months and started using dead hangs to place my spine in traction while at the gym. I'll hang for 40-60 seconds 5-8 times per workout, 3-4 times a week. It took a few weeks to really get into it, but the results have been life changing. A trick for the lower lumbar is to practice "mind-muscle connection" and force your tailbone into extension. Mentally try to push your pelvis down while hanging. Sounds strange, but the little bit of added extension works miracles. I also will move one leg behind the other to extend the side hang. This can be very painful at first. Consistent and slow movements will overcome this.

[israelsson]

😊 I've a hang bar at home, and I've been hanging for upwards of 9 months 7 days a week. I'm hooked, stronger, my posture is fantastic! My back pain is totally gone. My weight training is through the ceiling. I can't say enough for all of the benefits I've experienced. Thanks so much for this information. ❤

[georgewilkie]

From a 77 year old life long fitness trainer, Thank You, Rad. You're an outstanding young Man. You're instructions are clear and concise, and I'm certain that You help a great multitude of people to better live their lives in a healthy and safe manner. Additionally, you possess a very personal touch, and you're sincere concern for your Sisters and Brothers shows through. God's Speed to You, and Yours!

[gcruishank]

I do dead hangs for 2.5 min almost every day now and its pretty challenging. The fact that you can talk no problem while you're hanging says a lot about your strength. Really interesting to hear your results over 8 months. Don't know about your back, but I had a lot of back issues about 10 years ago, and doing and working my way up to heavy weights in the conventional deadlift has eliminated 99% of the issues I used to have. if I stop deadlifting, problems will slowly surface again.

[cheerfulheartdeepmind]

After my shoulder injury, I started hanging and this made my shoulder heal quickly.... my shoulder hurt even when I was walking... Now, I can pull up again.... I include hanging everytime I train.... all grips, wide narrow, supinated, neutral, pronated etc.... This is a skill, we all humans need to have...

[conv]

I was an amateur bodybuilder when I was young, and I still lift a bit at 55, but because of all the heavy weights exercising while young I always had back pain. My back pain could get so bad that I would literally fall on the floor and be almost unable to move. About 10 years ago I got an old used inversion table, that I use sparingly, and since then my back pain, and especially my lower back pain, has been mostly eliminated. Definitely get an inversion table for that lower back pain, you will be glad you did.

[bvreid]

I’m almost 62 now. I’ve made it a goal to do half my age in pull-ups every year. I did 31 last August after 4 months of pull-ups training. It’s a seasonal thing I do. My PR is 38 I did when I was 52 & 53.
I just started the hanging as part of my fitness regimen. I hang 30 secs and rest 90 secs and repeat that ten times. I’ve done this now 4x a week for the last two weeks and can already feel my grip strength increasing. I turn 62 in June and will have one year to reach at least 31 pull-ups. I fully expect to be able to reach it. Especially with this hanging routine incorporated into my fitness routine. I never thought of doing single arm hangs and I’m quite interested in trying that out for a short time to see if it makes a difference for the better. I’m glad I stumbled on to your video. Good common sense stuff👍✌🏽

[mj]

For my lower back issues, i found a yoga swing to be more effective than an inversion table. I can place the cloth exactly where I need it and then go completely upside down. Precision placement is the main benefit over the inversion table.

[clementwoods]

A top tip I read and now actively do to stretch my lower back in the dead hang is to have straight legs with your toes just brushing the ground with no weight on them. Apparently this is some long forgotten historic body reflex to help your body stretch to get a firm footing, this really helps me with any lower back SI joint/sciatica twitches. I am lucky that my pull-up bar was coincidentally set at the right height to do this- looks like you might need a higher bar if you are 6’4” though!

[thekerm]

At age 55 I had some kind of inflammation in my right shoulder that was caused by a lot of heavy duty raking in my yard - probably 100 hundred hours worth of raking. Anyway, the pain/discomfort would not go away after two weeks of rest. I did have a prior injury in that shoulder that required decompression surgery, so I knew healing would take time. After researching online for therapy ideas, I settled on doing shoulder hanging - about 3 weeks later my pain was gone. Ever since then when I look at other people I notice how many have forward rounded shoulders and their posture looks poor. Doing should hangs will fix that. And now I keep doing the hangs and it just feels good to stretch those shoulder muscles. Lookup shoulder hanging exercises on youtube for more info.

[stanleykachuik]

Skip the inversion tables. You already have a bar to hang from. Just get a yoga silk. When you invert in the silk, it's from your hips. As opposed to an inversion table which you hang from your feet. Also the silk offers a thousand other stretches that a bulky inversion table does not.

[samday]

I like that you mentioned that each hang is only for around 30 seconds.
I missed your first clip, and when you said you were hanging for seven minutes I thought that was in one go. 😲
When I was young my arm was in a sling for probably too long and it doesn’t fully straighten. I hadn’t noticed till I started toga and struggled with a side plank on one side. I’ve started a few short hangs just to feel out what it does to that elbow. I can feel tightness in the hang, but no residual negative effect, so I think I’ll make it more routine.
Thanks for the clip, it was well done. 👍🏼

[runningwithaj]

This his just what I've been looking for. So many videos are of seven days, 30 days, etc. Thanks for sharing. I love that you're talking about 3-5 minutes worth of 30 sec intervals. I was really surprised by how hard I found 30 seconds. Looking forward to seeing my prolonged results.

[ridgebologna]

I had horrible nerve pain in my shoulder. After one week of daily dead hanging, the pain was muted, after two weeks the pain was effectively gone. I’ll be dead hanging every day for the rest of my life.

[briankayaker]

I’ve been hanging consistently for a few years and one of my favorite things to do is very slowly bring my feet 360° clockwise and then counterclockwise around my body. If it feels easy slow it down, but it’s not supposed to be hard. To add difficulty and for a deeper shoulder stretch repeat it single handed. It’s the best; it feels absolutely amazing on my lower back and hips.

[Rob-pblm]

Thanks for the update! As far as hang duration (if you care), mine went up a lot by practicing 1 hand hangs and alternate back and forth a few times, followed by a double hand hang.

As far as lower back pain goes, Chiros often treat the symptom not the problem. You likely have lower back pain due to flexibility issues and muscle imbalances that pull you out of alignment. If you don’t address that, and inversion table just treats the symptom. Physiotherapists are better for treating the long term problem.