Hanging is almost non-existent in the
fitness realm. You can see hanging work done in Gymnastics, Rock Climbing and
Parkour but little elsewhere. It is no coincidence that those disciplines
showcase some of the best pullers in all sports since hanging provides an
important building block for pulling.
What is hanging, actually? We define
hanging as a form of suspension that includes straight arms. (that has
exceptions of course)
The Hanging Challenge is simple -
spend 7 min of accumulative time (not in one go but spread throughout the day)
performing various types of hangs - passive/active/dynamic for a period of
consecutive 30 days.
Remember: You can start this
challenge at any time within the month of November. Simply count 30 days from
the start date.
Benefits of Hanging work:
1. Shoulder/elbow/wrist health and
the recovery of the lost 'overhead reach' range - promoting optimal range and
making use of the upper body as it was designed to be used. By simply allowing
gravity to 'do its thing' in the passive work or "fighting it" in the
active work - one can send a very intense adaptation producing signal into
one's structure. I wonder if we implement hanging work throughout our lives,
from young age and into old age and without taking too large of a break what
would be the results over the now lost 'overhead reach' range and shoulder
injury rates.I suspect we would have little need to 'stretch our shoulders' any
further. Of course shoulder integrity, elbow and wrist/hand/finger health can
benefit tremendously from daily hanging as well.
2. Lead up to pulling work, climbing
and more advanced patterns. Hanging sits at the base of those patterns, just
like standing does for walking. A deficiency in hanging work will become
evident at a certain stage - some get stuck early unable to develop even a
single chin up. (very common female problem)
3. Active hang work is especially
important tool in certain advanced phases and scenarios - as a plateau breaker
for advanced pullers approaching the One Arm Chin Up for example.
4. Grip Strength and Grip
Endurance. If you cant grip it - you cant manipulate it/yourself. We have grown
weaker all over due to the lack in physical demands in our daily lives. Grip is
no different.
5. Creating 'Terminology' for future
complexity. Hanging work creates awareness and a language of positions that can
be later used to put together sophisticated pieces of movement in a variety of
scenarios from gymnastics to parkour to tree climbing to rock climbing and
more. It is a tool for improvisation and play.
All credit to Ido Portal. For exact
details on the hanging challenge, please visit http://www.idoportal.com/blog/hanging
What
do you do next?
1.
Link to our Blog or social media sites( Twitter or Facebook) for further instructions
on what to do, and more information on a range of topics. http://www.bodiesunderconstruction.blogspot.com
2.
Choose your challenge ( Choose 1, 2 or all 3 !) See original blog post on “Move”ember
3.
Make a donation to the cause, https://www.justgiving.com/buc
4.
Tell everyone about the challenge and encourage them to join you or at least
make a donation themselves.
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