How do you solve the problem of a sore back and your grip and strength giving out before you have even trained the muscle you want to train due to weak grip? Do you want to solve both problems without a lot of extra work or set-up time?
Then do the HANG! Yup, it’s as easy and as simple as it sounds.
When you perform a hang, you’re strengthening your grip and allowing “distraction” to be placed on your lower back. While hanging, you can get a great stretch through the lats and work on your shoulder mobility simultaneously. Perform hangs after deadlifts or squats so that your spine can decompress.
Try out some of the hanging variations below to increase your grip strength, enhance your mobility, and provide some relief to your spine:
Hanging Lat Activation:
Slightly pulling your body up by just activating and tensing your lat muscles.
Hanging Shoulder Circles:
Lifting your body slightly by rolling your shoulders backward. Great for shoulder mobility.
Single Arm Hang:
Hang with one arm and alternate after a set time. This one is great for grip and strength.