Hang simply means hanging on the bar.
One of the things that always intrigued me was the animal movement that already several years ago with Alvaro Romano in the Brazilian Jiu Jitsu with the “ginastica natural for fighter” and then in recent years with Ido Portal and the cult of the movement has brought a new perspective to fitness by going to resume some basic and natural movements.
Today’s world tends to make us feel more and more static and this also changes its ability to move making us less functional than we actually think.
The body that is often treated so aesthetically but almost never “functionally”.
Today I want to propose a simple exercise that I am personally using also to improve the mobility of my right shoulder and that is part of the “primordial movements “,hanging on the bar.
The position of Hang On,with the purpose of hanging on the bar as long as possible has in its simplicity the amazing effects on your body and makes your grip like a vice.
This is also a preparatory exercise to start doing the transitions and exercises of calisthenics.
The Hang position (remain hanging) you can make it passive and active.
Start with the passive one and Ido Portal recommends doing this exercise for a duration of 7 minutes a day for 30 days.
The location of Passive Hang
It’s an exercise that after you try it becomes a ‘challenge’ with yourself.
I tell you already there is to feel fatigue and pain and if you are not willing to sacrifice this simple exercise is not for you but if you are willing to sacrifice and to do it constantly I am sure that you will like it and that will bring huge benefits.
Try to stay APPESO at least 7 minutes a day in total and this for 30 days.
You get it right you just have to hang on a bar or whatever, but hanging with your shoulders relaxed like the rest of the body.
Get a stopwatch or use your smartphone’s, at first it doesn’t matter when you can hang on the important thing is that the total is 7 minutes.
You can do it in the morning, during lunch break, in the afternoon, in the evening, at night, as long as it is at least 7 minutes total.
When you get to 3 minutes in a row you can already start to feel almost satisfied.
This exercise is called” passive hang”’.
Don’t underestimate this simple exercise
Many mistakenly underestimate this simple movement, just as they underestimate its enormous potential.
This exercise is able to build a steel outlet, which is essential for any type of exercise.
If you do not have joint problems it improves the health of the shoulders, elbows and wrists and allows you to reach a range of movement that the non-mobility of many lifestyles is making many men lose.
If you’re strong at hanging and build a steel grip, your tractions will also get huge benefits but if you’re a fighter but a fighter in general having a strong grip has significant benefits.
This exercise also allows your joints to”discharge ” from tensions, especially at the lombo-sacral level but this happens after some time that you do this exercise and begins to “feel” and use only what you need to remain hanging, only if you can relax the para spinal muscles.
Many free-body training experts consider this exercise very useful to achieve the so-called” stack’position in the vertical, that is, the alignment of all joints.
The position of Hang Activate
From the passive hang position you have to switch to the active hang position.
What you need to do is, from a position of ‘passive hang’, depress your shoulders (pushing them down), to help you try to think about moving your shoulders away as much as possible from your ears.
Hold the position so reached for 4-5 seconds, then repeat it several times until you can.
The active hang allows your body to increase the mobility of the shoulder blades and at the same time will allow the great dorsal to discover new ranges of movement.
It is also considered a fundamental step in learning more advanced exercises, such as single-arm tractions for those interested in these types of practice.
At first it will not be easy, most athletes who undergo this exercise cover very low range of movement due to the poor mobility of the shoulder blades but above all to a little awareness of its ability to move.
But if you practice this exercise daily and with the right concentration the range of movement will improve considerably.
The position of the socket:
- Outward Palm
- Palm to You
- Mixed grip
Experiment with alternative outlets for the hang position.
These are just two of the hundreds of “primordialmovements”
that the human body can perform and on which it is necessary to dwell more in order to discover the full potential of the human body.
Consider that the robustness of the grip and forearms are very important in combat sports and struggle.
It is also a preparatory exercise for those who also want to approach traction training at the bar but I have passionate and fixated friends of calisthenics who are introducing me in this form of training.
Happy relaxation hanging on the bar!
Ps. Try to make also this static squat position, huge is the name of this position, 30 minutes a day for 30 days with the sole of the foot all resting.
I’ll insert the Ido Portal slide with the explanation of this exercise.