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Other/Mixed How long should you Deadhang for?

Other strength modalities (e.g., Clubs), mixed strength modalities (e.g., combined kettlebell and barbell), other goals (flexibility)

Dayz

Level 6 Valued Member
Pavel recommends hanging from the bar in S&S 2.0, but I can't see anywhere he specifies how long this needs to be done to achieve the benefits.

What should we shoot for? How many sets and how long should we aim for them to be?
 

Adam R Mundorf

Level 6 Valued Member
Pavel recommends hanging from the bar in S&S 2.0, but I can't see anywhere he specifies how long this needs to be done to achieve the benefits.

What should we shoot for? How many sets and how long should we aim for them to be?
The bar hang in general is a fantastic grip/back exercise but in simple and sinister Pavel treats it a bit differently.

I don't think there is a time limit one should shoot for. Just hang there, move around, pack/unpack the shoulders and twist around. Treat it as a mobility drill, not long enough to fatigue yourself but just long enough to feel good and mobile.
 

oab

Level 2 Valued Member
In S&S in the book, the hang is part of the cool down and the idea is to help the spine decompress after the TGU's and swings. However, the grip and shoulders will get some work. So the time duration needs to be long enough to let the spine decompress. Up to a minute or so should do that. You could always do a couple of sets of shorter duration, if needed, and build up to it.
 

Dayz

Level 6 Valued Member
The bar hang in general is a fantastic grip/back exercise but in simple and sinister Pavel treats it a bit differently.

I don't think there is a time limit one should shoot for. Just hang there, move around, pack/unpack the shoulders and twist around. Treat it as a mobility drill, not long enough to fatigue yourself but just long enough to feel good and mobile.

In S&S in the book, the hang is part of the cool down and the idea is to help the spine decompress after the TGU's and swings. However, the grip and shoulders will get some work. So the time duration needs to be long enough to let the spine decompress. Up to a minute or so should do that. You could always do a couple of sets of shorter duration, if needed, and build up to it.
So does this mean you shouldn't really be trying to work the grip, just focusing on decompressing?
 

jef

I am a student of strength.
Certified Instructor

Dayz

Level 6 Valued Member

Steve Freides

Staff
Senior Certified Instructor
Elite Certified Instructor
@Dayz, the article mentions, towards the bottom, aiming for "30+ seconds." My standard recommendation is to GTG with 30-second hangs, varying between unpacked (mostly) and packed (some of the time) shoulders. One of my sons, who is very strong but was also overweight at the time, tried this for 3 weeks - his pullups went from 3 to 6 and he did _no_ pullups during that time, just GTG hangs and very little else.

-S-
 

Antti

Level 9 Valued Member
I've done my hangs for 30-60s at a time, one to three times at a time. Usually the first hang does it all. It is extremely time efficient.

I think it's far, far better to hang 30s every day than do a single session a week with multiple sets and progressions and the like.
 

TheWolf

Level 1 Valued Member
Aaron Alexander in his book, the Align Method, recommends a cumulative full dead hang for 90 seconds.
 

GaryT

Level 2 Valued Member
Pavel recommends hanging from the bar in S&S 2.0, but I can't see anywhere he specifies how long this needs to be done to achieve the benefits.

What should we shoot for? How many sets and how long should we aim for them to be?
Like others expressed here, in the context of the book it is used as a post-ex decompression ex. The time on the bar is relative to variables such as bodyweight, grip strength, using it for grip strength support improvement, etc.

I’ve used it for grip tng and believe I got better shoulder health by default. I’m relatively light and worked up to a one arm hang for a minute and a half. (On video) ?
 
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