January 23, 2023 2 min read
When you train long and hard, it can take a toll on your joints. Especially your shoulders.
Shoulder problems for people who lift weights can be caused by a number of factors, including muscle imbalances, poor technique, and overuse. One common issue is rotator cuff injury, which can occur when the muscles and tendons that support the shoulder become damaged or inflamed.
This can be caused by repetitive motions such as lifting heavy weights, as well as by poor posture, or a lack of flexibility and tightness in the shoulders.
Other common issues include impingement syndrome and tendinitis, which can also be caused by overuse or poor technique.
But there is a simple way to alleviate these issues and it’s completely FREE!
Dead hanging is simply where you hang from a bar (such as a pull-up bar) with your arms fully extended.
While deceptively simple, it can help improve shoulder health in a number of ways including:
Dead hangs are a fantastic exercise you can add to the beginning and end of every training session. The longer you can do it the better. If you struggle to hang longer than a minute, just keep trying.
Dead hanging can help to improve grip strength, shoulder strength, and upper body strength, which can have a positive impact on a variety of other exercises.
Some exercises that may be improved as a result of dead hanging include:
Dead hanging can help to improve grip and upper body strength. But it is important to focus on proper technique, to work on building strength and flexibility in the shoulders, and to be mindful of your posture and movement patterns in order to prevent injury.
If you have shoulder issues, try adding this simple exercise to your routine and see how quickly your shoulders feel better.
A good rule of thumb is to start with 30 seconds and add 10 to 20 seconds per week to increase time under tension. You can also try using a fat grip bar which makes it harder to grip. Once you get strong enough you can switch single arm hangs.
If you need to start slow due to weakness or tightness, you can regress this exercise.
Do it at the gym on a pull-up machine which allows you to add weight to lighten the load a little bit.
This is by far one of the most effective things you can do to improve your shoulder health that doesn't take a lot to recover from. It's low impact, which means nearly everyone can do it. It can be done every day, which is why many people feel so much better so quickly once they start doing it.
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