ATHLEAN-X™
The Best “Longevity” Exercise There Is…
If you are looking to increase your the health and longevity of your body, then you need to start adding the dead arm hang into your routine. This simple exercise that doesn’t require anything outside of a pull-up bar is multifaceted in how it can be done and it’s benefits.
Not only will you be able to build a stronger upper back, but you can improve the health of your shoulders, increase your grip strength and build a mental toughness in the process.
If you are looking to build strength in your shoulders and upper back, you will want to engage in something called active hanging. This means packing the shoulders by engaging the lats. When packing the shoulders, you will be able to create a gap between your ears and upper arms while hanging.
For improving mobility and health of your shoulders, you can passively hang. That means not engaging the lats and simply hanging loose from the bar. A passive hang will close the gap between your ears and your arms.
When it comes to hanging from a bar, there is something important you need to pay attention to: your grip. While you might instinctively just grab the bar, this can be a recipe for disaster. Holding yourself up with the bar in your fingertips can lead to overload of tendons in the forearms which leads to medial elbow pain, also known as golfer’s elbow.
To avoid this, simply grab the pull-up bar in the palm of your hands and then wrap your fingers around the bar one at a time. This will ensure that your hands are holding onto the bar and not your fingers.
Be sure to watch the video to see the best way to program dead arm hangs into your daily life.
For more tips on how to get a strong and resilient body, be sure to stay tuned to this channel and remember to subscribe so that you never miss another video from a physical therapist with a pro sports background as a PT and strength coach.
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Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).
want a fast easy way to increase mobility in your shoulders taking years off your achy joints while at the same time boosting strength in your upper back muscles and grip try the dead arm hang but depending on your goals you're going to want to make one key adjustment to how you do it to build strength in the lats shoulders and midscapular muscles pack your shoulders by flexing your lats and pulling down on the bar if done right you'll create some space between your arms and ears to improve shoulder Mobility assume the unpacked or loose arm position allowing your shoulders to hang freely and letting your arms get as close to your ears as possible realize that you'll also be developing that Vic like grip strength a proven correlator of better overall health and lower mortality risk just make sure to grab the bar with all five fingers and place it deep in your palm rather than towards your fingertips work up to five sets of 60 seconds per day without going to failure of shoulder Mobility is your goal do two to three sets for as long as possible two to three times per week if shoulder girdle and grip strength is your goal
#Longevity #Exercise
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Is 5 sets over the course of a day fine? I was just doing 1 a day till i found this video. The bar is over my bathroom door so i can do it over a day?
I have a vice-like grip by ignoring no nut November ALL the time. Simple as that. 😛
You're the best Jeff of all the jeffs. Thanks Jeff 💪
Wow, there's a difference???
When I do the mobility variation, I feel an uncomfortable pain in my left shoulder. A pain deep inside the shoulders not on the surface and it prevents me from doin' it.
I'm stuck in a jeff hole
I do each for a total of 5-10 minutes for intervals of 1 minute
I like hanging leg raises and the oblique versions or hanging shrugs during shoulder and trap day. Edit: Jeff will be happy I’m doing face pulls on this day too.
I put my bench in cinder blocks and do seal row benches
❤❤❤ nice thank you
Just what I needed as I struggle to do more than 5 pull ups. 👍🏾
Sweet. Very great breakdown and I love the two different variations pointed out here
Should I do it at the start or end of my training ?
The best predictor of longevity is VO2 max
If You have shoulder pain during raising arm should I dead hang ?
Please even though I know you don’t want to keep reading but please. I’m sorry to be annoying but I have to. Spend some time with God. Please , just please put some of your own time and research to learn more, read the bible!❤ James 4:7
Great
Does grib strength really increase longevity or is it just a case that people who workout tend to have better grib strength and therefore its more a case of exercise= longevity
This is a great video simple direct and packed with information on sets and reps etc. 👍👍👍❤️
5 sets of 60 secs per day?? my grip is gone after the first 2 sets and for the rest of the week I'm unable to reach the 60 sec mark
Mfw the answer wasn’t facepulls: >=(
I wish I could. Posterior labrum tear says no.
Eliminate sugar intake. Worked for me.
I think your not a person ! I think your ai generated!
Amazing!
And if you're too impatient to do dead hangs on their own, just do a 1~2 seconds pause at the bottom of each of your pull/chin-up reps
When you cited the grip strength study, I joked to myself that "It'll probably be a Bohannon study"…and sure enough! Rich was one of my professors in PT school. The running joke is that you can't present on a topic related to tests and measures without having to cite one of his studies LOL
Hanging/swinging/rocking always makes my lower back feel better too
Would this help me if I have three minor disk bulges in my spine?I also notice my forearms hurt and I cramp.I had hurt myself in a accident and they say I need to strengthen my back because on top of that I developed Osteoarthritis and I really want to get back to the way I was but the pain prevents a lot of
But I don’t have 5 fingers. I have 4 fingers and a thumb. Do I need 5 fingers to do this right?
Yesss
Gotta give you a like 👍