Decompress your spine
Can you hang from a bar for 30 seconds? Our ancestors swung from trees.
Video demonstration coming soon
Grip strength, shoulder health, and spinal decompression tolerance. Grip strength is one of the strongest predictors of overall health.
Hanging decompresses the spine, stretches the shoulders and lats, and builds grip strength. Grip strength is correlated with heart health, cognitive function, and longevity. It's a full-body health indicator.
Find a sturdy bar you can hang from with arms fully extended
Grip the bar with palms facing away (overhand grip)
Lift your feet off the ground and hang with straight arms
Relax your shoulders—let them rise toward your ears initially
Hold for as long as you can, working toward 30+ seconds
Start with feet on a box if you can't support your full weight
Use chalk or grip aids if your hands are sweaty
Practice daily—even 10 seconds helps
Keep toes on the ground for partial weight support
Add a scapular pull-up, or work toward 2 minutes
Be honest with yourself. This is about knowing where you are, not where you think you should be.
Either way, sign up to track your progress and get personalized guidance.