I did dead hang for 30 days…here's what happened

Summary

In this video, the speaker embarks on a 30-day dead hang challenge to improve posture, back strength, and grip. Initially struggling with raw hands and short hangs, they adjust their routine, switching bars and focusing on form. Over time, their grip strength and endurance improve, and they experience physical benefits like better posture and reduced shoulder pain. The challenge, though boring and painful at times, ultimately transforms into a solid part of their daily routine. The video highlights the power of consistency, small adjustments, and embracing the grind to achieve lasting results.

Takeaways

• 😀 Dead hangs look simple but can be deceptively difficult, especially at first.
• 💪 Small adjustments, like switching to a thinner bar, can lead to significant progress.
• 🍬 Creatine gummies (1g per serving) helped with recovery and grip endurance without the hassle of mixing powders.
• 🤯 Passive hangs may not provide all the benefits—engaging the shoulders, lats, and core is essential for progress.
• ⏱️ Start with smaller goals (like 30 seconds) and gradually build up your endurance and form over time.
• 🤔 Consistency is key; even when progress seems slow, the regular practice makes a big difference in the long run.
• 🖐️ Proper hand placement and grip (full hand wrap) can prevent early fatigue and maximize hang time.
• 📈 Posture naturally improves with dead hangs, even if it’s not the primary focus of the training.
• 🧠 Mental toughness is as important as physical strength—keep showing up even when the process feels boring or challenging.
• 🔄 Recovery and patience matter—allow the body to adjust and strengthen gradually, not through immediate results.
• 🏋️ Max hang training, which uses finger-only holds on smaller edges, is more efficient than long passive hangs for building grip strength.

Q & A

What was the initial challenge with dead hangs?

The initial challenge was underestimating the difficulty. Despite the exercise seeming simple—just hanging from a bar—the reality was much tougher. The grip would fail quickly, and even after days of trying, progress was slow, with the person struggling to hold for more than 10-15 seconds.

What philosophy helped the person push through the early struggles?

The person’s father's philosophy of 'Hard choices, easy life. Easy choices, hard life' inspired them to keep going. This mindset helped them continue with the challenge even when progress was slow and painful.

How did the bar’s size impact the person's ability to hang?

The size of the bar played a significant role in their progress. The original bar was too thick and rough, which made it difficult for the fingers to fully grip, leading to early failures. After switching to a thinner bar, the person found the hang more manageable and was able to increase their time.

What role did creatine gummies play in the process?

Creatine gummies, specifically Tasty Gains, were introduced to aid recovery. While they didn’t provide instant results, by day 12, the person felt improved recovery, stronger grip, and less fatigue between sessions. It was a simple, convenient alternative to powdered creatine.

What mistake did the person make during the first 10 days of their training?

The person initially made the mistake of performing passive hangs without engaging their shoulders or activating their lats. This meant they were just dangling instead of properly activating the muscles, which limited their progress.

How did the person’s form improve over time?

Over time, the person adjusted their form, ensuring a proper hand grip around the bar. This shift from a passive to a more active hang, engaging the shoulders, lats, and core, helped them significantly increase their hang times.

What mental challenge did the person face as they continued with the dead hang challenge?

The mental challenge was maintaining consistency and staying focused after the novelty wore off. Although the physical effort remained brutal, boredom set in, and the real challenge became showing up every day, even when the process became monotonous.

How did the person’s physical body change as a result of the dead hangs?

Physically, the person’s posture improved, shoulders became more naturally aligned, and their back felt longer and lighter. They also experienced less shoulder pain during pull-ups and better mobility in their shoulders and wrists.

What milestone did the person achieve in terms of hang time?

After persistent effort, the person eventually achieved a consistent hang time of 90 seconds. They even hit two full minutes on one occasion, signaling the major progress they had made.

What is max hang training, and how does it differ from the approach in the script?

Max hang training involves serious climbers and grip athletes training with only their fingers on small edges, focusing on short, intense hangs with structured rest periods. This method builds strength in less time under the bar compared to the more traditional approach of passive and active hangs.