Lesson Level : 1
Deadhang
lesson
2m 59s
Video Details
The dead hang is a fundamental grip exercise that involves hanging from a bar, typically a thicker scaffolding bar used in parkour, which makes gripping more challenging than a standard pull-up bar. The exercise primarily targets grip strength, requiring a firm grip and more forearm strength due to the increased open hand position. Proper technique is essential; one should strive to have their hands wrapped around the bar with a strong crushing grip.
To achieve an effective dead hang, it's important to maintain a relaxed body posture, ensuring no unnecessary tension elsewhere. For beginners, starting with a comfortable hang and consciously pulling the knees up can help. The optimal hanging position allows for the thumbs to remain over the top of the bar, replicating crucial movements involved in parkour exercises like the cat leap, which underscores the importance of grip strength within this discipline.
As one develops proficiency with the dead hang, progressively increasing the duration of the hang is beneficial. Advanced variations such as one-handed dead hangs enhance grip power further and test body control, allowing for movement in different directions. These exercises are vital for building the necessary strength for more complex parkour maneuvers, supporting both grip and overall arm strength.
Key Points:
- The dead hang is a grip training exercise that enhances grip strength and forearm endurance.
- Proper technique involves a relaxed body posture and maintaining thumb positioning over the bar.
- Progression can include longer hangs and one-handed variations to improve control and strength for advanced parkour skills.
Note: This video summary is generated by AI from the video transcript and may not always be accurate.
The Lesson
Demonstrate a full-stretch dead-hang on a bar that is scaffolding-width or greater for thirty seconds.
Your hands must in be in a pronated grip on the bar.
Challenge Details
Guidelines to successfully accomplish the challenge.
height.
Must be more than x1 times the height of a Full-Height
+ / -
You can use anything that is more than specified.
Multiplier
x1 times the specified amount.
Details
You must be at full-stretch in the hang.
duration.
The duration must be 00:00:30
+ / -
The duration can be more than specified.
Details
You must hang for 30 seconds or greater.
hands.
The hands must be Pronated Grip
Details
Hands must be in a pronated grip.
Transcript
5.48okay so let's have a look at the dead7.48hang a dead hang is just a grip exercise11.599um it's hanging on a bar the bar usually15.4in parkour we use scaffolding bars and18.76it means that you've got a bigger20.6thicker bar to grab hold of and it's23.24usually more difficult than normal24.96pullup bar um and that's because your27.76fingers and flanges are slightly more30more open and it requires more uh more33.96strength in the forearm to be able to35.84hold on so um one thing that you really39.48want to focus on is trying to get as41.64much of your hand over the top gripping44.68and you want to be crushing the bar as48.399much as you can while you're hanging50.44okay so from here this this is slightly53.039low so I'm going to have to bring my54.399knees up a tiny bit and that's not57.12really a true dead hang a true dead hang59.519is your completely hanging no tension in63.079the rest of the body but with this my64.76hip flexes are going to do a little bit66.08of work just to bring my knee up67.64slightly so from here this is going to71.2be the dead hang and yeah I'm trying to75.08keep my thumb Over the Top If I can in77.4this instance because it replicates a79.96cat leap position as well and getting81.799used to that is really important uh grip84.88strength is a lot of a lot of it in87.32parkour it's uh important and because we90.72use it so much uh so yeah thumbs over94.479and you can dead hang you can do this in97many places and it's a really good99.6exercise to uh focus on one of the other102.96things that as as you start feeling more105.68comfortable with the dead hang and sort107.719of the the amount of time you can hold110.92uh is you know over a minute or two uh114.159something you would also want to look at116.24is potentially going one hand dead hangs119.479and again this is it's a lot tougher123.24obviously and it also um you you're not126.439going to be able to hold on for as long128.64as you would on two hands but you know131.76one hand dead hangs are a good exercise135.319as well to focus on so140.2y one of the other things you can do142.4with the143.519one-handed uh dead hang is see if you146.319can control your body turning left and149.08right so if I go to my right hand I can152.239turn to my left and then I can pull back155.2to my156.48right and then I can go to my left and159.84so on and being able to control that162.72from just one hand is another good dead165.48hang exercise to to play around with168.239it's going to really help that grip169.879strength and Arm Control and arm171.8strength as well
Subtitles (SRT)
1 00:00:05,000 --> 00:00:11,000 okay so let's have a look at the dead 2 00:00:07,000 --> 00:00:14,000 hang a dead hang is just a grip exercise 3 00:00:11,000 --> 00:00:18,000 um it's hanging on a bar the bar usually 4 00:00:15,000 --> 00:00:20,000 in parkour we use scaffolding bars and 5 00:00:18,000 --> 00:00:22,000 it means that you've got a bigger 6 00:00:20,000 --> 00:00:24,000 thicker bar to grab hold of and it's 7 00:00:23,000 --> 00:00:27,000 usually more difficult than normal 8 00:00:24,000 --> 00:00:29,000 pullup bar um and that's because your 9 00:00:27,000 --> 00:00:33,000 fingers and flanges are slightly more 10 00:00:30,000 --> 00:00:35,000 more open and it requires more uh more 11 00:00:33,000 --> 00:00:38,000 strength in the forearm to be able to 12 00:00:35,000 --> 00:00:40,000 hold on so um one thing that you really 13 00:00:39,000 --> 00:00:44,000 want to focus on is trying to get as 14 00:00:41,000 --> 00:00:47,000 much of your hand over the top gripping 15 00:00:44,000 --> 00:00:49,000 and you want to be crushing the bar as 16 00:00:48,000 --> 00:00:52,000 much as you can while you're hanging 17 00:00:50,000 --> 00:00:53,000 okay so from here this this is slightly 18 00:00:53,000 --> 00:00:57,000 low so I'm going to have to bring my 19 00:00:54,000 --> 00:00:59,000 knees up a tiny bit and that's not 20 00:00:57,000 --> 00:01:02,000 really a true dead hang a true dead hang 21 00:00:59,000 --> 00:01:04,000 is your completely hanging no tension in 22 00:00:63,000 --> 00:01:06,000 the rest of the body but with this my 23 00:00:64,000 --> 00:01:06,000 hip flexes are going to do a little bit 24 00:00:66,000 --> 00:01:11,000 of work just to bring my knee up 25 00:00:67,000 --> 00:01:14,000 slightly so from here this is going to 26 00:00:71,000 --> 00:01:17,000 be the dead hang and yeah I'm trying to 27 00:00:75,000 --> 00:01:19,000 keep my thumb Over the Top If I can in 28 00:00:77,000 --> 00:01:21,000 this instance because it replicates a 29 00:00:79,000 --> 00:01:23,000 cat leap position as well and getting 30 00:00:81,000 --> 00:01:26,000 used to that is really important uh grip 31 00:00:84,000 --> 00:01:29,000 strength is a lot of a lot of it in 32 00:00:87,000 --> 00:01:34,000 parkour it's uh important and because we 33 00:00:90,000 --> 00:01:36,000 use it so much uh so yeah thumbs over 34 00:00:94,000 --> 00:01:39,000 and you can dead hang you can do this in 35 00:00:97,000 --> 00:01:42,000 many places and it's a really good 36 00:00:99,000 --> 00:01:45,000 exercise to uh focus on one of the other 37 00:00:102,000 --> 00:01:46,000 things that as as you start feeling more 38 00:00:105,000 --> 00:01:50,000 comfortable with the dead hang and sort 39 00:00:107,000 --> 00:01:53,000 of the the amount of time you can hold 40 00:00:110,000 --> 00:01:55,000 uh is you know over a minute or two uh 41 00:00:114,000 --> 00:01:59,000 something you would also want to look at 42 00:00:116,000 --> 00:01:63,000 is potentially going one hand dead hangs 43 00:00:119,000 --> 00:01:65,000 and again this is it's a lot tougher 44 00:00:123,000 --> 00:01:68,000 obviously and it also um you you're not 45 00:00:126,000 --> 00:01:71,000 going to be able to hold on for as long 46 00:00:128,000 --> 00:01:74,000 as you would on two hands but you know 47 00:00:131,000 --> 00:01:79,000 one hand dead hangs are a good exercise 48 00:00:135,000 --> 00:01:82,000 as well to focus on so 49 00:00:140,000 --> 00:01:83,000 y one of the other things you can do 50 00:00:142,000 --> 00:01:85,000 with the 51 00:00:143,000 --> 00:01:88,000 one-handed uh dead hang is see if you 52 00:00:146,000 --> 00:01:91,000 can control your body turning left and 53 00:00:149,000 --> 00:01:95,000 right so if I go to my right hand I can 54 00:00:152,000 --> 00:01:96,000 turn to my left and then I can pull back 55 00:00:155,000 --> 00:01:99,000 to my 56 00:00:156,000 --> 00:01:102,000 right and then I can go to my left and 57 00:00:159,000 --> 00:01:104,000 so on and being able to control that 58 00:00:162,000 --> 00:01:107,000 from just one hand is another good dead 59 00:00:165,000 --> 00:01:109,000 hang exercise to to play around with 60 00:00:168,000 --> 00:01:111,000 it's going to really help that grip 61 00:00:169,000 --> 00:01:114,000 strength and Arm Control and arm 62 00:00:171,000 --> 00:01:114,000 strength as well
