Hey tribe! For the next 30 days we are going to be monkeying around. Well OK not totally…I hope you join me in trying Ido Portal’s newest challenge. For the next 30 days the goal is to spend 7 minutes per day hanging, hence the 30/7 Hanging Challenge. Mind you it is not 7 straight minutes, but broken up throughout the day for daily total of 7 minutes. Some of you remember the 30/30 squat challenge (find out about it here), and how beneficial it was for your lower body. Now, it’s time to take care of your upper body and develop your body to build some serious pulling power.
Hanging defined and divided into:
1. Passive Hanging – relaxed, deactivated, targets more of the passive structural integrity components than the more ‘muscular heavy’ hangs. It is where more often than not we will start with a beginner. (certain issues with shoulder health and integrity might require we start with active hangs for example)
2. Active Hanging – selective activation of the pattern, engaging musculature and minimizing the demands on passive structural integrity while maximizing the active-component demand and adaptation. Active hangs are a type of strength work. More specifically – Straight Arm Scapular Strength.
3. Dynamic Hanging – the use of a combination of passive/active hangs AND momentum to initiate a variety of dynamic actions such as Brachiation, Swinging, dynamic release and catch (Lache for example) and more.
Benefits of Hanging work:
- Time to recover overhead reach range of motion in the shoulders, elbows, wrists. You will be letting gravity produce positive structural adaptation in your upper body.
- It is a prerequisite of pulling work and climbing. It builds the base level in more advanced pulling movement patterns.
- Active hanging is a plateau buster for moving into advanced pulling patterns.
- Builds grip strength and grip endurance.
- “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.”
Spend a total of seven minutes per day hanging. The idea is not to do it in one shot, but rather broken up into smaller time segments throughout the day. You will be using one of the three types of hanging listed above (passive, active, dynamic). You will need to hang every day for the next 30 days.
Are you with me? I know you can do it. I started yesterday; see here is a picture of me:
Here are two videos from Ido Portal to get you started.
Each week, Ido and his team will be posting more material for every level, so you can participate whether you are a beginner, intermediate, or advanced hanger already. To keep up-to-date, you can join the Facebook group: Movement Culture FB Group
This will put some strain, but if there is pain than STOP and regress. For more suggestions, progressions/regressions if you have injuries, than head over to the Ido Portal’s blog for details. http://www.idoportal.com/blog/hanging
Let’s get hanging,
P.S. Please share this post with someone you know who has shoulder issues. Hanging will do wonders for them.