Il Dead Hang is a seemingly simple, yet incredibly effective exercise which consists of hanging from a bar to strengthen the upper body and improve posture.
Don't be fooled by its apparent simplicity; This movement, accessible to people of all fitness levels, offers a wide range of benefits, let's discover them together!
Index
What is Dead Hang or Vacuum Suspension?
The dead hang is a suspension exercise which can be done comfortably at home.
It consists inhang from a bar with your arms extended and feet off the ground. Unlike other exercises that require you to lift the body, in empty suspension, the goal is to support and balance the body weight under the bar.
Types of Dead Hang: Passive and Active
There are two main types of vacuum suspension: passive and active.
- Le passive suspensions they involve raised shoulders that relax the body, decompress the shoulders and expand the spine.
- On the other hand, the active suspensions they regulate the movements of the scapulae in three separate directions, involving the shoulder muscles.
Benefits
Vacuum suspension offers a full range of benefits for the body, strengthening the force and the resistance of different muscle groups.
The muscles worked and strengthened include the forearms, hands, lats, pectoral muscles, upper back, shoulders and core muscles.
Improved Grip Strength with Dead Hang
Vacuum suspension is an excellent activity for improve the strength of pinch (made with three fingers).
By supporting your body weight for prolonged periods, you strengthen your grip, which is essential not only for managing devices such as your phone, but also for reducing the risk of loss of mobility as you age.
Spinal Decompression and Upper Body Stretching
One of the most common questions about vacuum suspensions is whether they decompress the spine.
The answer is yes!
Spinal decompression during vacuum suspension opens the space between the vertebrae, allowing the protruding disc to return to its place.
This releases pressure from the surrounding soft tissues and nerves.
Additionally, this practice provides a deep stretch to the upper body, engaging muscles such as the broad lats, traps, and rhomboids, as well as the shoulder and arm muscles.
Posture Improvement and Core Strengthening
La posture can benefit you greatly from empty suspension, since the relaxation of the back muscles contributes to better alignment.
Spinal decompression during exercise helps restore space between the bones, joints and discs of the back, reducing lower back pain, improving posture and preventing injury.
Furthermore, the vacuum suspension actively involves the muscles of core in an isometric contraction to stabilize the body.
Even if you don't move your body during the exercise, your core muscles are constantly engaged, including deeper ones like the diaphragm and transversus abdominis.
Correct technique
Performing the dead hang is relatively simple but requires attention to technique.
- Using a step or bench can make it easier to reach the bar.
- Hold the bar with an overhand grip and lift your feet off the step or bench to rest on the bar.
- Your arms should remain straight, at least shoulder-width apart.
- For beginners, it is advisable to start by hanging for a few seconds, gradually increasing the time.
- Release the hanging arms slowly after returning to the step or bench and repeat up to three times.
In conclusion, the dead hang turns out to be a versatile and effective exercise for everyone, offering a series of benefits that go beyond simple muscle strengthening.
Integrating this practice into your training routine can significantly contribute to improving strength, posture and preventing muscle and spinal problems.