How do you passive hang

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Passive hang exercises involve hanging from a bar or other stationary object using only your arms and hands to support your body weight. These exercises are typically done as a way to improve upper body strength, particularly in the muscles of the arms, shoulders, and back. Passive hang exercises can be modified to suit different fitness levels by adjusting the duration of the hang or the grip used. Some variations of passive hang exercises include:

  1. Overhand grip hang: This involves hanging from a bar with an overhand grip, with your palms facing away from your body.
  2. Underhand grip hang: This involves hanging from a bar with an underhand grip, with your palms facing towards your body.
  3. Mixed grip hang: This involves hanging from a bar with one hand in an overhand grip and the other hand in an underhand grip.
  4. L-hang: This involves hanging from a bar with your arms extended at a 90-degree angle to your body, forming an L shape. This super advanced calisthenics / gymnast athleticism. I want to get to this level in 5 years

It’s important to note that passive hang exercises can place significant strain on the shoulders and arms, and it’s important to warm up properly before attempting them. If you’re new to these exercises or have any concerns about your ability to perform them safely, it’s a good idea to consult a fitness professional or physical therapist before starting a passive hang exercise program.

What interval I started at

I started with once a day and aimed for 30 seconds. I didn’t always hit the 30 seconds but usually close. After a few weeks I progressed to twice a day. My next mile stone is 40 seconds twice a day

Below on left side of picture you can see how I passive hang. What you see is my shoulders are up by my ears. Stay tuned for the next post on active hangs.


Help your Hands