Post by pierinifitness on Mar 27, 2024 13:44:34 GMT
Hanging from a pull-up bar is something I’ve regularly done over the years of my fitness training. I’ve done multiple rounds of short-duration timed hangs for a good feeling spinal decompression stretch, and as long as possible timed hangs to assess my grip strength endurance. It’s a great exercise for shoulder flexibility and health.
I’ve spent time the past week doing a single set of weighted hangs and taken a liking to them. I started with a 16kg kettlebell and on successive days, increased the weight using my kettlebell collection. I was able to hang around one minute with my 16kg, 20kg, 24kg and 28kg kettlebells.
My last effort was with 32kg of added weight and I managed 54 seconds of hang time. I thought I had a full minute but was 6 seconds short. I’ll stick with this weight before going higher until I get my minute.
Here’s a short video of my last effort with 32kg, lasting 54 seconds. Total hanging weight - my bodyweight plus the kettlebell added weight - was 248.5 lbs. or 112.7 kg. I’m having fun doing something different and being challenged in a different way.
I’ve spent time the past week doing a single set of weighted hangs and taken a liking to them. I started with a 16kg kettlebell and on successive days, increased the weight using my kettlebell collection. I was able to hang around one minute with my 16kg, 20kg, 24kg and 28kg kettlebells.
My last effort was with 32kg of added weight and I managed 54 seconds of hang time. I thought I had a full minute but was 6 seconds short. I’ll stick with this weight before going higher until I get my minute.
Here’s a short video of my last effort with 32kg, lasting 54 seconds. Total hanging weight - my bodyweight plus the kettlebell added weight - was 248.5 lbs. or 112.7 kg. I’m having fun doing something different and being challenged in a different way.
