The bar hang in general is a fantastic grip/back exercise but in simple and sinister Pavel treats it a bit differently.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.
So does this mean you shouldn't really be trying to work the grip, just focusing on decompressing?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.
Exactly what I was looking for thank you ?I would suggest to attend StrongFirst resilient, where the hang is extensively described and practiced, but before that, you can read this article :
Hang On! The Forgotten Anti-Gravity Exercise Everyone Should Start Doing | StrongFirst
Improve your shoulder mobility, shoulder stability, posture, and total body strength with this simple yet underutilized move.www.strongfirst.com
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.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?