At Unity Gym we are proponents for the use of both free-weights and bodyweight exercises for promoting strength, mobility, and overall health.
Today, I am excited to share our latest 5-Minute Hanging Follow Alone Routine on Youtube. You can incorporate this beginner to intermediate workout into your daily life to help enhance your shoulder mobility, alleviate shoulder and back pain, and strengthen your scapular stabilizers and gripping muscles.
The beauty of this routine lies in its simplicity and versatility. It comprises three different types of hanging exercises, each targeting specific aspects of our upper body strength and flexibility.
Let’s start with the passive hang, the simplest exercise in our routine. During this hang, I emphasize gripping the bar firmly, relaxing my arms and shoulders, and slightly lowering my ribcage to increase shoulder flexion and stretch my lats.
Aim for a full 60-second hang if possible. If that proves too challenging, no worries! Try hanging for as long as you can and then repeat until you accumulate between 30 to 90 seconds in total.
Use the principle of progressive overload, aiming for a slightly longer hang time each day.
Next, we move on to unilateral hanging transitions, a more challenging exercise that necessitates greater strength and grip management. In this hang, I let the bar sit in the crease of my fingers instead of gripping it fully.
This method saves my hands from developing painful calluses, an important consideration given the frequency of my hanging routines. The key here is to transition smoothly from one hand to another, allowing for a full passive hang in between without swinging.
Aim for a hold of between 3 to 10 seconds on each side.
The final exercise in this routine is an assisted, single-arm active passive hanging transition. It focuses primarily on scapular depression, aiming to improve both control and strength. Using an assistive tool such as a towel with the non-working arm, aim for a strong pull-up with a straight arm and hold for three seconds, before descending.
Again, you should aim for between 3 to 10 reps on each side, beginning with the weaker arm. As you get stronger, you can let go of the assistance and perform the movement unassisted.
Remember, consistency is key to reaping the full benefits of this hanging routine. It might challenge you initially, but over time, your strength and mobility will increase, alleviating any discomfort in your shoulders and back, and making movements such as pull-ups, handstands, and overhead actions much more effortless.Watch the video here and try this out for a few weeks, and see the difference it makes!