Courtesy of Total Man
We covered the 3×20 Hanging Regimen and “Advanced Hanging for Repetitions” in previous newsletters (contact us if you want copies). In this newsletter, we’ll cover additional advanced techniques you can use to maximize your length results while minimizing your total training time.
Before we get started, we generally recommend using the following progression system for hanger use for maximum comfort and safety:
While you may be able to utilize advanced hanging with either the plate or compression hangers, the vacuum-type hanger is designed specifically for advanced use.
As with all new training techniques, please be sure to err on the side of caution with weight and time until you’ve mastered the form of the movement.
The following tactics can be used to make your hanging session more challenging and less time consuming:
‧ Swinging the weight while hanging. In a standing or seated position, CAREFULLY impart momentum to the weight to get an extra level of tension. You can swing at any angle or even in a circular motion for maximum impact.
‧ “Stripping Sets”. This is where you hang heavier than your normal assigned weight and reduce the poundage every few minutes/seconds.
‧ Leaning back while hanging.This is best accomplished from a seated position for optimal control. Please BE CAREFUL as you WILL feel a more intense stretch doing this!
‧ Walking while hanging. The slight jostling and momentum which will occur while walking will add another level of challenge to your hanging training. It’s also efficient if you hang while doing your daily duties but still need to get around.
Please click the button below if you require any devices to get started or if you wish to contact us for details:
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