Initial Experience and Challenges #
- Author initially confident about dead hangs due to pull-up experience.
- Expected 60 seconds to be easy but struggled greatly.
- First attempt lasted only 13 seconds, forearms screaming.
- Stuck at 10-15 seconds for several days, experiencing raw hands, thickening skin, and constant forearm and shoulder soreness.
- Questioned progress and consistency due to lack of improvement.
Equipment Adjustment and Grip Improvement #
- Switched to a thinner, smoother bar after 3 days of no progress.
- Immediately increased hang time to 35 seconds with the new bar.
- Realized the original bar was too thick and rough, hindering grip.
- Discovered importance of proper hand wrap and balance across palm and fingers for effective grip.
- Improved form led to consistent 35-40 second hangs and smoother pull-ups.
Supplementation and Recovery #
- Introduced creatine gummies (Tasty Gains) for recovery and convenience.
- Noticed smoother recovery and longer grip stamina by day 12.
- Attributed improvements to creatine’s loading phase and potential placebo effect.
Mental Aspects and Consistency #
- Despite physical improvements, boredom became a challenge during hangs.
- Emphasized the importance of consistency even when the novelty wore off.
- Noted improved posture, open back, and standing taller without conscious effort.
Discovery of Passive vs. Active Hangs #
- Realized 10 days in that only passive hangs were being performed (no shoulder engagement).
- Attempted an active hang (shoulders locked down, lats engaged, core tight) and struggled significantly, barely lasting 20 seconds.
- Understood the difference in true effort and engagement required for active hangs.
Progress with Active Hangs #
- Gradually increased active hang time, reaching 30 seconds most days and once hitting 55 seconds.
- Noted decreased shaking, improved core hold, and longer grip endurance.
- Described progress as a "buildup" rather than a "breakthrough."
Achieving the 60-Second Goal and Beyond #
- Finally achieved a sustained 60-second hang with proper form (lats engaged, core tight).
- Experienced a sense of calm and a lack of urge to quit during the successful hang.
- Regularly achieved 90-second hangs and once held for 2 full minutes.
- Felt dead hangs became a natural part of the day, no longer a challenge.
Benefits and Final Reflections #
- Improved posture, stronger grip, and a feeling of a "longer, lighter" back.
- Reported improved overhead mobility, wrist comfort during pull-ups, and better sleep.
- Learned about "max hang training" used by climbers for more efficient strength building.
- Concluded that dead hangs are worth it for posture, pull-up improvement, and overall strength, despite being "boring."
- Encouraged others to try for 60 seconds a day for 30 days, regardless of passive or active hang style.
Summary #
The author embarked on a 30-day dead hang challenge, initially underestimating its difficulty and struggling with grip and consistency. Switching to a thinner bar and refining hand form significantly improved hang times. The inclusion of creatine gummies aided recovery. A crucial turning point was discovering the difference between passive and active hangs, which, though more challenging, led to deeper engagement and strength. Ultimately, the author achieved the 60-second goal and surpassed it, experiencing notable improvements in posture, grip strength, and overall well-being, concluding that the "boring" practice was highly effective.
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