Weighted Bar Hang

Discussion in 'Other' started by Steve Freides, Dec 6, 2017.

  1. Steve Freides

    Steve Freides Forum Administrator Staff Member Senior Instructor

    My oldest son weighs about 100 kg, 220 lbs. Since I weigh 150, and since he's been doing bar hangs for time, I decided to try a bar hang with a 32 kg bell on a belt. He timed me. I got 40 seconds, could have gone a little longer but not much, but felt _great_ on my lower back because the dipping belt put the load in just the right spot.


  2. Carl in Dover

    Carl in Dover Double-Digit Post Count

    I'll bet tnat would feel good after a squat/deadlift workout.

    Carl in Dover
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  3. Tarzan

    Tarzan Strong Member of the Forum

    I just had a go with 32kg and I did pretty much exactly the same as you Steve - 40 seconds but I don't think I could have done much more, by the time the clock showed 30 secs my grip was starting to slip and by 40 secs I was done. I didn't slip off but a few more seconds and I would have.
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  4. Tarzan

    Tarzan Strong Member of the Forum

    So curiosity got the better of me & had me wondering if the hang time with 32kg was mostly a strength endurance thing or if it was more a pure strength move.

    So I tried a hang with a 24 kg bell on the belt and all I could manage was 43 seconds, which is intriguing to say the least. I can normally hang for a full minute with no added weight without any prior training specific to a bar hang, so I was expecting around 50 seconds but it was almost the same result I got with 32 kg on the belt.

    Then I started to wonder how I'd go with more weight, so I hooked 60kg on after about 15 minutes from doing the 24kg hang.
    All I could manage was 17 seconds.

    To put it into perspective I'm 5'8" and 186 lbs.
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  5. offwidth

    offwidth Strong, Powerful, Explosively Athletic Member of the Forum

    It's an interesting proposition for sure. I am so tempted to try, but I'm concerned I would mess up my shoulder in the attempt. For me I don't think that initially grip would be the limiting factor, but who knows? Bar diameter is going to play a role.
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  6. Steve Freides

    Steve Freides Forum Administrator Staff Member Senior Instructor

    My main chinup/pullup bar. $33 plus shipping - can't beat that. RAFTER MOUNT CHIN UP BAR - I'm pretty sure it was $50 when I bought it a few years ago.

    Bar diameter: If I understand correctly, its 1-1/4" diameter is slightly thicker than an Olympic bar - my computer says 1-1/4 inches is 31-32 cm and an Oly bar is 28-29 cm. It's got knurling of a sort, rather like a barbell, with a bit at the center, then a smooth section, then more again.

    My grip wasn't giving out. It's not something I'd done before, and it was supposed to be an off day for me yesterday, and it was after dinner already - no need to push things. If someone had offered me money to hold on for a minute, I imagine I could have done that.

    @Tarzan, my lower bodyweight works in my favor for things like this. :) I've got big hands for someone my size and that helps, too.

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  7. offwidth

    offwidth Strong, Powerful, Explosively Athletic Member of the Forum

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  8. Steve Freides

    Steve Freides Forum Administrator Staff Member Senior Instructor

    Now that I've said that, I'll have to give it a try one day soon.

    Unfortunately, any monetary compensation for my accomplishment would come out of my own pocket, so nothing to be gained there. Perhaps I'll convince my wife that we should go out for lunch on Saturday to my favorite local coffee shop if I can do the one-minute hold. An omelette (it took me 5 tries and a Google to spell that correctly!) with all sorts of meats, cheeses, and veggies, washed down with several cups of good diner coffee, and a bowl of thick Greek yogurt topped with honey, nuts, and berries - there's something worth hanging on for a minute for. :)

  9. offwidth

    offwidth Strong, Powerful, Explosively Athletic Member of the Forum

    I can't make an easy comparison. I don't have a bar. I do pull-ups and hangs from either a hang-board or rock rings. Larger diameter, non-uniform radius, and textured.
  10. Norcoaster

    Norcoaster Double-Digit Post Count

    Sounds interesting - will give it a try. I feel like hanging upside down gives my back more restoration than hanging from my arms/upright (which does seem to do good for my shoulders). Maybe the added weight will be a helpful tweak.
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  11. Steve Freides

    Steve Freides Forum Administrator Staff Member Senior Instructor

    Rock Rings - that's a new one for me, just looked it up, thanks.

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  12. Geoff Chafe

    Geoff Chafe Strong, Powerful Member of the Forum

    @offwidth Rock Rings look cool. I never heard of them. It reminded me of The Gripster to see if they are in stock. Have you tried The Gripster? It looks similar to Rock Rings with more options.
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  13. MattM

    MattM SFG1 Certified Instructor

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  14. 305pelusa

    305pelusa Strong, Powerful Member of the Forum

    Curious if this is a thing, but you know the bottom level of the rock ring (where you can only hook two fingers, and fairly shallow-ly)? I've never met anyone who can do a Pull-up off of it (including some so-called rock climbers), but first time I tried it, I could. Trying to put that in perspective. Is that a particularly hard feat/somewhat of a rite of passage in rock climbing (like say a double BW DL)? Or am I just friends with some exceptionally weak people?

    Really not about bragging, I just have little rock climbing experience and wanted to know if that's a good level to be at. Thanks @offwidth !
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  15. Steve Freides

    Steve Freides Forum Administrator Staff Member Senior Instructor

    If we're talking about finger things, here's one that I have.


    I trained with these for a while and thought it was useful. I focused on assisted one-arm pullups by using just a finger or two on the other hand, but it was also fun to work two-arm pullups with various combinations of fingers.

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  16. Tarzan

    Tarzan Strong Member of the Forum

    My grip strength has dropped right off after only about 7 months of not training, I can only just close a #1 CoC gripper now whereas before I was very close to closing a #3.

    It seems I had a misconception about grip strength. I think it came from convict conditioning where they stated "the grip is the last thing to go". I think that statement applies more to people who keep training into their golden years and are getting to the stage where the rest of the body is going into decline. I understood that at the time but I tried to extrapolate that to mean something it wasn't.

    I tried a bodyweight dead hang this morning and I only lasted 1:26, so I'm down quite a bit there too.
  17. manuelp22

    manuelp22 Double-Digit Post Count

    Unrelated to your challenge, but

    It reminds me of these:
    Inversion Table

    Gravity Boots

    Decline Bench

    Yoga Rope Hanging


    I have only tried an Inversion Table and a Decline Bench.
    The inversion table is too hardcore, but lying on a decline bench, sometimes with a 45lb. (20kg.) plate is very relaxing. I feel a "pop" on the hips and it's especially noticeable after working for hours sitted.

    On Gravity Boots and Inversion Tables, I've read that they can be counter-productive and even dangerous to some since it overly straightens the spine.
    Personally a Decline Bench is good enough.

    Hanging from a pull-up bar with weights is not as effective for me because the contracted lats don't let you truly "hang" 100%.
  18. Steve Freides

    Steve Freides Forum Administrator Staff Member Senior Instructor

    @MattM, that sounds like another fun test to try.
    Different approaches will stretch different things. Hanging with a weight belt on your hips provides a very nice stretch to the lumbar/SI area. There's a wonderful story - I think it's in Power To The People! - of someone who wanted to be a policeman but was an inch too short, so he hung from a pullup bar regularly with his wife or girlfriend hanging on his waist, and he gained his inch in height to got in to the academy.

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  19. offwidth

    offwidth Strong, Powerful, Explosively Athletic Member of the Forum

    I have Metolius Rock Rings. On mine, on the bottom most of the three pockets I can squeeze in my 4 fingers to just past the first finger joints. I have smaller hands. But I can definitely do one pull-up from that position. (Just one) There may be different models and vintages where the pockets are sized differently. The ones at one of the gyms I train at are the same as mine. I think it's hard, but it can't be too hard if a geezer like me can do it.

    Harder are pull-ups from the lower row of pockets on a Metolius Simulator Hang Board. Especially with one or two fingers. Those I definitely cannot do.

    I can do a pull-up from most door frame mouldings. But only using a crimp grip with a wrapped thumb. Crimps are pretty hard on the tendon pulleys. I try to minimize using them, and favour open hand grip. Sometimes you can't avoid using a crimp however.

    I'm not surprised you could do it based on the amount of really solid bodyweight work you do.

    I have probably mentioned it before... but I know some pretty talented climbers that can climb at least at the 5.12 level that can't do a pull-up of of anything let alone a shallow pocket. Technique...
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  20. offwidth

    offwidth Strong, Powerful, Explosively Athletic Member of the Forum

    I have not, but I will check it out...

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