Do you have trouble mastering the pulls? A fitness coach reveals how to make a simple dead hanging every day can improve your strength and your shape to help you with your perfect traction!
If you’ve already tried pull -ups, you know they are not easy. For many, it is one of the most difficult to master body weight exercises. But what happens if there was a simple movement that could secretly prepare your body to nail them? An expert in fitness suggests that dead hauncling could be this underestimated hack. Unlike flashy gymnasium movements, a dead hanging does not seem complicated, you are literally suspended from a bar. But behind this simple exercise, the advantages for your strength, your posture and your mobility are hidden. By strengthening the very muscles that cause pull -ups, it acts as a foundation exercise. So, before fighting against another set of pull -ups, this is why mastery of dead hanging could be your real game changer.
What is a dead attachment?
A dead hanging is exactly what it looks like, suspended from a bar with your completely extensive arms and the body relaxed. It is a static exercise, which means that you hold a position without moving. Although it may seem effortless, the dead suspension works more muscles than you expect. When you enter the bar and leave your body hanging, your forearms, your shoulders, your back and even the heart muscles stand out to stabilize.
Can a dead hanging help you improve pull-ups?
Dead clashes may seem easy, but they target several muscle groups. When you hang on to the bar, the upper back, the shoulders, the forearms and the nucleus are all engaged. These are the exact muscular groups necessary to carry out pull -ups. By strengthening these muscular zones, the dead clashes prepare your body to manage the traction movement with better control and better posture.
Another major advantage is the strength of grip. Often people fail in pull -ups not because their back is weak, but because their grip gives first. Dead Hang helps you stay on the bar longer and do pull -ups with more ease.
But that’s not all. Dead suspensions also extend the spine, improve the posture and release the high body stiffness. They can even alleviate shoulders and back pain while stimulating mobility. In short, this simple catch does not only facilitate pull -ups, but also maintains your more flexible body.
How to make a dead attachment?
Follow these steps to perform dead hangages and strengthen strength and endurance in order to be able to make pull -ups:
- Use a traction bar or any aerial bar that can contain your body weight.
- Put it with your palms shot forward (overhand) or to you (below).
- Your handle should be slightly wider than the shoulder width.
- Keep your abdominal muscles tight to avoid excessive oscillating.
- Complete your arms completely and let your shoulders relax naturally.
- Slightly cross your ankles or let your legs hang directly to maintain the balance.
- Focus on controlled breathing instead of holding your breath.
- Once finished, lower yourself gently instead of placing the bar.
How long to be dead?
For beginners, even 10 to 20 seconds is a good start. As your grip and endurance improve, you can gradually increase time to 30 to 60 seconds per set. Advanced athletes can target up to 90 seconds. Instead of forcing yourself to hang longer than you can manage, focus on maintaining an appropriate shape throughout.
Errors to avoid with a dead suspension
Even if the dead suspension seems simple, small errors can delay the advantages or increase the risk of injury. So avoid these 3 errors:
1.
Many people shoot their shoulders to their ears, which breathes their necks and traps. Instead, keep your shoulders relaxed and slightly lowered.
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2. The legs were swing or bothered
This reduces the effectiveness of the exercise. Keep your legs motionless, with crossed ankles or straight hung feet.
3. Hang too long
This is particularly problematic with poor adhesion or posture, and can hurt the wrists, shoulders or elbows. It is better to start small and gradually accumulate time.
By avoiding these errors, you will get the real advantages of dead hangs without the risks.
What is the right way to carry out pull -ups?
Once you think you have acquired the strength to carry out the traction, follow these steps to execute it correctly:
- Wait the traction bar with palms forward, slightly wider than the shoulder width.
- Engage your nucleus and keep your body stable, avoiding swinging yourself.
- Start with the completely extended arms, naturally suspended.
- Pull your chest to the bar by dropping your elbows down and back.
- Keep your shoulders away from your ears and tighten your back muscles.
- Stop briefly at the top when your chin erases the bar.
- Lower yourself slowly to the starting position with control.
The practice of pull -ups in this way guarantees that you target the right muscles, which include the back, the biceps, the shoulders and the nucleus!
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