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Humans have been evolving for millions of years, and our ability to hang from trees or bars is a relic of that ancient ancestry. While experts debate the exact moment when our ancestors transitioned from tree-dwelling to ground-based living, it’s clear that our bodies still carry the traits needed for efficient climbing. Today, practices like CrossFit, obstacle courses, and even Ninja Warrior remind us of the fun and physical benefits of hanging.

Hanging is deceptively simple but offers a wide range of advantages, many of which we can incorporate easily into our daily routines. For starters, it builds grip strength, and research suggests that grip strength can predict overall health and aging. A strong grip may indicate better muscle strength and mobility, both of which contribute to longevity. Improving your grip can also enhance performance in exercises like deadlifts, which work for multiple muscle groups and build functional strength.

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The benefits don’t stop there. Hanging is also great for your shoulders. Dead hangs—where you simply hold onto a bar with straight arms—can improve shoulder mobility and stability. This helps prevent injuries and alleviates issues caused by poor posture, particularly from sitting at a desk for long hours. Hanging also engages core muscles as you stabilise yourself, and some reports even suggest it can help decompress the spine, easing tension after sitting or lifting weights. For people with specific spinal conditions, however, variations like semi-hanging with your feet touching the ground might be more suitable.

Starting to hang is easy, and you don’t need much equipment. A pull-up bar that fits in your doorframe is an ideal choice. You can begin with short hangs, increasing your duration over time, or modify the height of the bar so your feet can touch the floor if needed. Another simple variation is the active hang, where you engage your shoulders and core, compared to the passive hang where your body simply dangles.

Once you’ve built up to hanging for 30 to 60 seconds, you can progress to more dynamic moves like scapula pull-ups, kip swings, or side-to-side swings. These exercises challenge your muscles and improve your coordination, preparing you for advanced movements like brachiation (swinging from bar to bar like a monkey).

Ultimately, hanging is more than just a physical challenge—it can also be a mindful moment. Many people find that it helps them focus on breathing and even provides a sense of relaxation. If you stick with it, you may find that your grip strength, posture, and overall well-being improve.

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Rahima Saikal

Rahima Saikal is a freelance journalist and content creator and has been working in the media industry for 10+ years all around the world.

Rahima enjoys writing about healthcare, wellness, travel and social change movements, particularly animal rights.

Having written numerous articles for both print and online publications, Rahima is well versed in what makes a good story.

Rahima lives between Bali and Australia with her family and 3 Bali dogs.