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Old 17-08-2017
ian9toes ian9toes is offline
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Hanging from a pull up bar

I only just recently became aware that this is a recommended exercise.

I've done pull ups, muscle-ups, weighted pull ups, weighted muscle-ups, and even one armed pull ups, but never thought simply hanging from the bar would be a really good exercise.

I recently slightly injured my shoulder, and I've done it before too. There seems to be some impingement when I raise my arm above my head in certain positions.

This has lead me to youtubing all things relating to shoulder health, and apparently hanging is really good (from many sources) for your shoulders and spine in general. It decompresses your spine and if done enough can actually give you some extra height.

Not only is this a very good exercise for anyone, but it is particularly good for us dirtbike riders as it taxes your grip immensely, which is usually our weakest link.

Here is what I made up, it goes up through the man hole in my garage and hooks over some timbers that span several rafters. I found a too small diameter hurt my skin too much from the bunching up, and settled with the PVC pipe I had lying around which is about 34mm in diameter.
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Old 18-08-2017
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How long can you hang for? A minute seems like an eternity. I think I lasted about 10secs the other day.
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Old 18-08-2017
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Glad you put this up mate, i had a pull up bar in my old shed but haven't put it up in my new shed yet, and i used to hang off it every now & then
I to have a slight pain in my shoulder when it's in 1 position, so i think i better get the pull up mounted, i also have an inverter that i used to use a bit but won't have the room untill i extend my shed
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Old 18-08-2017
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Quote:
Originally Posted by ian9toes View Post
Not only is this a very good exercise for anyone, but it is particularly good for us dirtbike riders as it taxes your grip immensely, which is usually our weakest link.

Here is what I made up, it goes up through the man hole in my garage and hooks over some timbers that span several rafters. I found a too small diameter hurt my skin too much from the bunching up, and settled with the PVC pipe I had lying around which is about 34mm in diameter.
Increasing the diameter greatly impacts your grip strength as well. Going to something say 50mm in diameter once you find 34mm easy will be like starting all over again
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Old 18-08-2017
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The climbers use this type of thing for grip strength...


Last edited by Pete40; 18-08-2017 at 09:57 AM.
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Old 18-08-2017
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Found a good article while googling this...

https://www.builtlean.com/2014/02/10...gth-exercises/
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Old 18-08-2017
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These ones are good for targeting individual fingers i.e. clutch and brake fingers.

https://www.fruugoaustralia.com/grip...xoCsIAQAvD_BwE
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Old 18-08-2017
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I'm working on shoulders currently also, thanks for posting this, I'm keen to set up a hanging bar at home and give it a go
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Old 18-08-2017
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Quote:
Originally Posted by ian9toes View Post
I only just recently became aware that this is a recommended exercise.
Been doing that since the 70's.
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Old 18-08-2017
ian9toes ian9toes is offline
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Quote:
Originally Posted by Pete40 View Post
How long can you hang for? A minute seems like an eternity. I think I lasted about 10secs the other day.
I started about 2 weeks ago at about 45 seconds, and I'm up to a minute and a half now. I find using a timer app helps. With 1:30 being just in my ability, I set that on a timer on my phone or tablet and have it in view, the last 5-10 seconds are a bit painful but it's hard to give up with just a few seconds remaining.
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Current bike: 2013 Berg 300. Previous: 2006 KTM 300, 2004 KTM 250 EXC, Husky TE 350, DT 200, KDX 200, XT 200, XR 80, XR 75, RM 50

Hitch Mounted Tyre Changing Stand
https://youtu.be/9docLXriMPw
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