Fitness

The dead hang delight: how this quick, surprisingly simple exercise can change your life

Published

1 year ago

August 4, 2024

The dead hang delight: how this quick, surprisingly simple exercise can change your life

As a species, we humans have been hanging around for quite a while. Scientific opinions vary on when our ancestors stopped travelling by tree canopy – but recent research suggests that our rotating shoulders and extending elbows first developed to help us climb more efficiently, and we’ve never completely given it up.

Over the past couple of decades, we’ve been rediscovering our ancestral love of dangling, with CrossFit, obstacle races, Ninja Warrior and even Gladiators reminding us of the sheer joy of hanging from a bar, tree branch or set of rings. But there’s plenty of evidence to suggest that, even if you aren’t working on your salmon ladder skills, your body can benefit from the occasional bout of hanging – and it’s one of the simplest things you can do at home.

Firstly, and maybe most obviously, hanging demands (and develops) a fair amount of grip strength. This isn’t just about opening jars – more than one study suggests that a good grip is a solid biomarker of ageing, and a predictor of future illness or disability. What isn’t completely clear is which way the causality in this relationship goes. It’s likely that a good grip goes hand in hand with overall strength – which is a good predictor of all-cause mortality – but it’s also possible that a weak grip is a symptom of “prematurely” ageing cells, rather than a cause. All of that said, if you can develop a stronger grip, it certainly won’t hurt – and can help out with exercises like the deadlift, a full-body movement that involves hauling very heavy bars off the floor and helps develop all-over, functional strength.

Moving downwards (from the bar), hanging might also help your shoulders. “A lot of people find that dead hangs – where you simply hang on to something with straight arms, and let the rest of your body dangle – help to increase their shoulder mobility and stability, which can help to prevent injuries,” says personal trainer Mike Julom. “They also strengthen upper body muscles like the lats and traps, situated in the mid and upper back, which help to address some of the postural problems that can develop from sitting at a desk all day. They also strengthen your core muscles, as you’ll use them to stabilise yourself as you hang.” Orthopaedic surgeon Dr John M Kirsch says he has cured multiple patients (including himself) with shoulder issues through hanging – though the results are entirely anecdotal, and more research is definitely needed.

Dead hangs seem to provide some gentle spinal decompression. Photograph: Thomas Barwick/Getty Images

Dead hangs also seem to provide some gentle spinal decompression – which can feel great if you’ve been sitting down all day or squatting with a heavy barbell on your back. “Some recent studies have shown that dead hangs can make your back more flexible, especially if you have a significant curve in your spine,” says strength and conditioning specialist Rachel MacPherson. “Though it’s not always a great idea to jump straight in with them, depending on your spinal health,” she says.” Scoliosis sufferers, for example, are often advised to work in a ‘semi-hanging’ position, with their feet on the floor.”

So where do you start? First, you’ll need somewhere to hang out. If you can manage it, the best option is to get a bar that will let you do pull-ups in your house – there are plenty of options to fit most doorframes, ranging from removable-in-seconds to semi-permanent. “I have one on my landing and it makes it really easy to do a minute hang in the morning and one at night before bed,” says strength and movement coach Jon Nicholson. “I’ve also got a set of rings hanging from a tree in the garden, which I barely get to use because the kids insist on having it set up for them to hang on.” Try to fit your hanging options in the kitchen, the garage, wherever, and you’ll find yourself clocking up the hangs.

From here, one excellent option is to just build a hanging habit, by hanging for a few seconds every time you pop to the kitchen for a cup of tea or wander to the loo. If your strength or weight is going to make more than 20 seconds of hanging difficult, start simple.

“You can adjust the resistance by having the bar or rings at a lower height, or a small step underneath you, so that your feet can touch the ground in a squat position,” says personal trainer Amanda Grimm. “You can adjust the intensity by gently lifting your feet up until you have just your toes on the floor.”

It’s worth spending a bit of time on both ‘passive’ and ‘active’ hangs. Photograph: Marc Romanelli/Getty Images/Tetra images RF

It’s also worth spending a bit of time on both “passive” and “active” hangs, says Nicholson. “An active hang is where your shoulders are pulled back and down, while a passive one is where you just hang without exerting any extra effort,” he says. “One simple way of categorising upper body movements is into ‘pushes’ and ‘pulls’ – so, if we think of a plank as an exercise that works the major muscles involved in pushing things away from the body, the active hang works the muscles involved in pulling things towards the body. It’s the first motion contained within a pull-up or chin-up, so extremely beneficial to work on if you want to achieve your first chin-up, or, for rock climbers or swimmers to work on their shoulder strength.” (For the uninitiated, most serious pullers think of chin-ups as the one where your palms face towards you, which works your biceps slightly more, while for pull-ups your hands face away, emphasising your back muscles.)

Once you’ve got the hang (sorry) of both of these, you can start thinking about introducing tougher variations of the movement – but don’t try to progress too quickly. “Training is all about the body adapting to the stimulus we place on it, so it’s important to think ‘outcome’ rather than ‘output’,” says Nicholson. “You can’t just do a one-off 60-second hang and think: “Right, I can do that; I don’t need to do it again.” That’s output with very little outcome. Think about the benefits – the outcome in terms of grip strength, shoulder health and so on – of doing that 60-second hang several times a day for 30 days, or even longer.”

After this, you’ll be better equipped for tougher movements, such as brachiating – the technical term for swinging from hold to hold like a gibbon – and possibly pull-ups. You might eventually even progress to the “muscle-up” – a movement where you pull yourself above the bar and push yourself up until you’re above the bar with straight arms – or the parkour “lache”, where you leap from one bar to another with both hands at the same time. But if you don’t ever get as far as these sorts of circus tricks, don’t worry – there are plenty of benefits to even the simplest hangs. “I find dead hangs are a great time to focus on breathing exercises and even meditation and mindfulness,” says Grimm. “It help keeps the body calm, and can actually help you to grip for longer.”

“It’s one of the first things I get people to do,” says Nicholson. “Most of them moan about how much it hurts their hands, and they absolutely hate the idea of just hanging around for multiple sets. And then I’m like, yeah, you need to get a bar at home and do this all the time – and within a month, the people who actually do it are addicted to it. They walk into the gym and the first thing they do before they start talking to me is hang from a pull-up bar. Once you get through those first few days, it feels amazing.” Give it a try, and reconnect with your ancient ancestors. Top tip, though: you are allowed to use your thumbs.

Photograph: crotography/Getty Images/RooM RF

Swing states

Once you can hang for 30 to 60 seconds a few times a day, it’s time to add some more active hanging to your arsenal.

Scapula pull-ups

These activate some of the muscles that a “normal” pull-up uses, but are a bit less demanding. Start in a dead hang, then squeeze your shoulder blades together to do a reverse “shrug” to slightly lift your body upwards. Hold at the top position before you lower back down.

Kip swings

These are a simpler version of the swing that gymnasts use to set up for more impressive moves – but don’t try them on a bar unless it’s very well secured to a wall or squat rack. You’re going to move through two positions: the “hollow body”, with your body behind the bar and feet ahead of you, and the “Superman”, with your chest out and feet back. Do them with control, and feel the stretch in your shoulders.

Side-to-side swings

Again, don’t try this with a wobbly bar. Swing your hips slightly from side to side, building momentum to take the weight off one arm. At the top of each swing, quickly take one hand off the bar and then replace it, swinging back to the other side.

Brachiation

There are two ways to tackle the traditional monkey bars: with bent elbows, which is fast but tiring, and with outstretched arms, which is more efficient and takes practice. Try both.

Fitness

Need a More Efficient Fitness Routine? Remove the Guesswork With These 5 Workout Splits Tailored By Goal.

Published

3 hours ago

January 28, 2026

Press Room

Need a More Efficient Fitness Routine? Remove the Guesswork With These 5 Workout Splits Tailored By Goal.

If you’ve ever walked into the gym and drawn a blank on what to do, you’re not alone. But instead of just whipping out a few reps on whatever piece of equipment is free, let us introduce you to workout splits.

As the name suggests, workout splits divide your workout sessions for the week based on body part, body region, or movement type, says Rebecca Stewart, CPT, a certified personal trainer, mobility coach, and pain-free performance specialist. “Splits are a way of organizing your workouts that’s most effective for your goals and lifestyle,” she explains. For example, someone focused on strength gains can plan their workouts around the big three lifts like squats, bench press, and deadlifts, while someone focused more on aesthetics, such as bodybuilders, might split their workouts by body part.

Meet the experts: Rebecca Stewart, CPT, is a certified personal trainer, mobility coach, and pain-free performance specialist. Sarah Pelc Graca, CPT, is a certified personal trainer and founder of Strong with Sarah Weight Loss Coaching.

Workout splits are also great for those who want to progress specific lifts or get stronger in certain areas, which they may not be able to do as quickly with full-body training, Stewart says. (Although the full-body split exists, too.) Plus, divvying up your workouts into splits prevents overtraining issues like fatigue and muscle breakdown since each body part is allowed adequate time to recover (at least 48 hours).

Ready to get stronger? Here are the 5 best workout splits to try based on your lifestyle and goals, according to trainers.

5 Best Workout Splits For Every Workout Goal

1. Push/Pull/Legs Split

Best For Beginners

Monday: Push day (chest, shoulders, and triceps)
Tuesday: Cardio
Wednesday: Legs and core
Thursday: Rest
Friday: Pull day (back and biceps)
Saturday: Cardio or recovery (yoga, stretching, etc.)
Sunday: Rest

The push/pull/legs split is a great beginner workout plan that builds strength and muscle while still allowing generous recovery time. “Push/pull/legs is super effective because it’s built around how your body naturally moves, instead of just isolating one muscle at a time,” says Sarah Pelc Graca, CPT, a certified personal trainer and founder of Strong with Sarah Weight Loss Coaching.

It makes your workouts more efficient, mimicking everyday functional movements, like lifting groceries, pushing a heavy door, or climbing stairs. The workout structure also allows for better recovery since you’re not overworking the same muscles day after day, though you’re still training them frequently enough to see great progress, Pelc Graca says.

Benefits:

Allows for ample recovery
Builds strength and muscle mass
No overlap in muscle groups
Focuses on weaker muscles with more intensity

Downsides:

Typically requires more equipment
May take longer in the gym
Less flexibility

2. Upper/Lower Split

Best For Weight Loss

Monday: Lower body (hinge focus)
Tuesday: Upper body (push focus)
Wednesday: Cardio or recovery (yoga, stretching, etc.)
Thursday: Lower body (squat focus)
Friday: Upper body (pull focus)
Saturday: Rest
Sunday: Rest

The upper/lower split can help with weight loss for a few reasons. First, “since you’re alternating muscle groups in an upper/lower split, your body gets just enough recovery while still staying active most days of the week,” Pelc Graca says. Plus, these workouts usually include big compound moves that work multiple muscles (like squats, rows, and push-ups). So, you’ll “burn more calories and build lean muscle” very efficiently, she says.

Also, when you organize upper/lower workouts by movement patterns like push, pull, squat, and hinge, you’re hitting your body in a well-rounded way which will help you increase strength, gain muscle, and lose fat, Stewart adds.

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Benefits:

Builds strength and muscle mass
Weekends are free
Hits each muscle group twice a week
Allows for adequate recovery between muscle groups

Downsides:

Lack of flexibility
Skipping a workout can create gaps in your progress
May take longer in the gym

3. Full Body Split

Best For Those With A Busy Schedule

Monday: Full body
Tuesday: Rest
Wednesday: Full body
Thursday: Rest
Friday: Full body
Saturday: Rest
Sunday: Rest

The full body split focuses on working all major muscle groups in each session. “It’s ideal for those with limited time who still want to see meaningful progress in strength and muscle development,” says Pelc Graca. “For a lot of people, especially those short on time, this is one of the most efficient and effective ways to train because two to three full-body workouts a week leads to great results when you’re consistent and focused on quality movement,” Pelc Graca says.

Benefits:

Efficient for busy schedules
Great for beginners and general fitness
Promotes full-body strength and muscular balance
Easy recovery with rest days between workouts

Downsides:

Workouts may be lengthier because they cover the full body
Limited exercises per muscle group compared to more targeted workout splits

4. Body Part Split

Best For Hypertrophy

Monday: Back
Tuesday: Chest and abs
Wednesday: Lower body
Thursday: Rest
Friday: Shoulders
Saturday: Arms and abs
Sunday: Rest

This one is often referred to as a “bodybuilder split” due to the emphasis on training each part of the body individually, says Stewart. “This split promotes muscle growth because you’re able to train each portion of the body with more intensity and more reps and sets than you could in a full-body workout,” she explains.

That said, this split is lengthier and if you miss a workout, it can throw off your entire plan. “I’d generally only recommend this plan for advanced lifters that want to dedicate more time to the gym,” Stewart adds.

Benefits:

Allows for adequate recovery
Focuses on training muscle groups individually
Builds strength and muscle mass
Helps identify and fix muscle imbalances and weaknesses since it works the different areas evenly

Downsides:

May require more time in the gym
Lack of flexibility
Skipping a workout can throw off the plan
Less suitable for beginners

5. Functional Training Split

Best For Experienced Lifters, Athletes Training For Performance, Or Those Training For Longevity

Monday: Full body pull day (hinge focused)
Tuesday: Full body squat and push day
Wednesday: Rest
Thursday: Rotational core work (such as Russian twists and planks)
Friday: Full body carrying and conditioning (such as farmer’s carry and sled pushes)
Saturday: Rest
Sunday: Rest

The functional training split is structured around movement patterns you normally do in everyday life (instead of isolating individual muscle groups). This split is helpful for athletic or performance-based training, and those who want to train to move well for as long as possible “since it blends strength and function for real-life application,” says Pelc Graca. So, when you train a farmer’s carry, it may mimic bringing in a heavy load of groceries, and when you do a sled push, it’ll make pushing a shopping cart or bulky piece of furniture easier IRL.

Just note that functional splits can be a bit more complex, which is why they’re usually better for folks who have some lifting experience. “These workouts are built around how we move in real life using complex moves—lifting, rotating, carrying, and bracing—instead of just working individual muscles, so they often involve more coordination and full-body control,” Pelc Graca says.

Benefits:

Builds functional strength and coordination
Improves athletic performance and injury prevention
Activates the core in most sessions

Downsides:

Less traditional, so may feel unfamiliar for gym-goers used to body part training
Requires thoughtful programming to balance volume and intensity

How To Find The Best Workout Split For You

While a lot comes down to your personal preferences and goals, here are a few tips to consider when thinking about your optimal training split:

Goals

Whether you’re aiming for muscle growth, weight loss, or overall fitness, select a plan that best suits your specific goals right now, says Stewart. For example, push/pull/legs splits are excellent for muscle growth, while upper/lower splits are typically best for weight loss, she adds.

Schedule

Decide how much time you can realistically dedicate to exercise each week and choose a plan accordingly, says Stewart. “A training schedule is going to be very different for someone who can train two to three days for 30 minutes, versus someone who wants to spend an hour in the gym five to six days a week,” she adds.

Injuries Or Weaknesses

If you have a shoulder injury, a whole day dedicated to shoulders isn’t going to be in your best interest, says Stewart. On the flip side, if you want to grow your bicep strength, for example, having a dedicated arm day might be better for your goals, she adds. Listen to your body and find a plan that feels best.

Recovery Needs

Depending on the demands of your job and lifestyle, you may need more or less recovery time. “Rest days away from the gym are important not only physically but also mentally so you don’t get burnt out on your training schedule,” says Stewart. Plus, regardless of the split chosen, Pelc Graca says it’s important to incorporate deload weeks (where you dial things back, whether it’s lifting lighter weights, doing fewer sets, or focusing on easier movement) or rest weeks every four to eight weeks to support long-term progress and injury prevention.

No matter what results you want to achieve or how experienced you are, workout splits are the key to organizing your exercise schedule to ensure you hit your goals. But here’s the ultimate secret: The most effective split is the one that best suits you and your lifestyle.

Andi Breitowich is a Chicago-based writer and graduate student at Northwestern Medill. She’s a mass consumer of social media and cares about women’s rights, holistic wellness, and non-stigmatizing reproductive care. As a former collegiate pole vaulter, she has a love for all things fitness and is currently obsessed with Peloton Tread workouts and hot yoga.

Fitness

Fitness expert shares low-effort movement routines for days you’re too tired to exercise: ‘Even a few minutes of…’

Published

15 hours ago

January 27, 2026

Press Room

Fitness expert shares low-effort movement routines for days you’re too tired to exercise: ‘Even a few minutes of…’

We all have those days when exhaustion hits, and the thought of a full workout feels impossible. Skipping exercise entirely can make it harder to stay consistent, but even small movements count. Spoorthi S, fitness expert at cult shares with HT Lifestyle simple, low-effort routines to keep your body active and energised, even on the laziest days.

Stay active with low-effort routines on exhausting days, says fitness expert. (Unsplash)

“If the idea of a ‘proper workout’ feels exhausting before you even begin, you’re not lazy, you’re likely fatigued,” explains Spoorthi S. “Long work hours, mental overload, poor sleep, and constant stimulation drain the nervous system, making intense exercise feel overwhelming. But an important thing to note is that movement doesn’t always have to be intense to be effective.” (Also read: Hyderabad eye surgeon explains why most vision loss in India is preventable but often detected too late )

“Low-effort movement routines can help you stay active, improve circulation, reduce stiffness, and even restore energy without demanding willpower or motivation. When energy is low, the goal should shift from ‘burn calories’ to ‘just move a little.’ Gentle movement stimulates blood flow, improves joint lubrication, and activates the parasympathetic (rest-and-recover) nervous system. This can reduce stress hormones like cortisol and actually help you feel more energised post-movement, rather than depleted,” she adds.

“Think of these routines as maintenance, not training,” says Spoorthi S.

Low-effort movement routines to try

1. A quick mobility refresh

“Especially ideal for those who sit for long hours. Simple movements like neck and shoulder rolls, spinal flexion and extension, hip rotations, and ankle mobility can reduce stiffness and improve overall movement quality,” she suggests.

2. Easy-paced walking

“A relaxed 10–20-minute walk outdoors supports mood, digestion, and circulation. There’s no need to chase step counts or pace, consistency matters more than intensity,” Spoorthi explains.

3. Short movement breaks during the day

“Every hour or so, take one to two minutes to stand up and move. Light squats, wall push-ups, gentle twists, or even walking around the room help prevent fatigue and maintain energy levels,” she adds.

4. Slow movement paired with breathing

“Combining controlled, slow movements with deep breathing helps downshift the nervous system. This reduces mental overload and creates a sense of calm without complete rest,” says Spoorthi.

5. Gentle stretches to wind down

“Low-intensity stretches for the hips, hamstrings, and back in the evening help the body relax, release tension, and prepare for better sleep and recovery,” she advises.

“Remember, the goal on low-energy days isn’t to push hard, it’s to keep moving gently and consistently. Small, mindful movements can go a long way in maintaining health, mobility, and energy,” concludes Spoorthi S.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.

Fitness

Stark warning against fitness trend loved by Molly-Mae’s sister &Molly Smith

Published

1 day ago

January 27, 2026

Press Room

Stark warning against fitness trend loved by Molly-Mae’s sister &Molly Smith

A FITNESS trainer has warned against a viral exercise trend loved by stars including Molly-Mae Hague’s sister Zoe, saying it could lead to “physiological shock”.

The Hyrox craze – dubbed a “race for everybody” by organisers – has swept the globe since the competition was launched in Germany in 2017, with millions of people now taking part in over 30 countries, including the UK and China.

Competitors are tasked with running 1 kilometre, before hitting a functional workout station of various different exercises – which is repeated eight times.

“(Hyrox is) designed to accommodate all participants and 99 per cent of our athletes reach the finish line,” it reads on the Hyrox website.

Following the race, participants appear on a leaderboard, which are then added up ahead of a World Championship at the end of the season.

Videos of the competitions regularly appear on TikTok, with Zoe and other famous faces including ex Love Island star Molly Smith and 90s popstar Suzanne Shaw sharing their own experiences on social media.

What your trainer choice says about you…

Deputy Fashion Editor, Abby McHale, says “the ‘in’ trainers to be seen in can move as quickly as the next big fashion trend”.

Adidas = fashion ‘sheep’

Adidas has taken over as the top ‘it’ trainer brand of the past few years and they don’t seem to be going anywhere anytime soon.

Starting strong with the Sambas, a trainer which this year will have been around for 75 years, the trainer style became so popular that videos were going viral last year showing a multitude of people wearing them on the same train.

Skechers = boring

The American brand has been around on the footwear market for the best part of three decades, but has never been seen as the trendiest of trainers. No matter what celebrity has been promoting the product the brand still does come with a certain stigma.

Practicality is at the heart, cushioned soles, easy to slip on and breathable, they come with a lot of functions for those who think comfort is key.

Vans = living in the past

Originally made as a skateboarding brand, it went mainstream in the 2000s with its classic black and white checker board trainers that were deemed the height of cool.

Whilst they were never the style of trainers worn to the likes of the gym, they were great worn with the likes of jeans, trousers and dresses for the skater girls. However these days they’ve fallen slightly off the radar, which means if you’re still wearing them you live in the past.

Hoka = fitness fanatic

A trainer brand specialising solely in running shoes the brand was launched in 2009 and has become a staple in runners wardrobes all across the world.

Consistently voted as some of the best running shoes you can buy, they have trainers categorised depending on what kind of exercise you are doing, from road running to hiking and even recovery trainers.

And while they may be great when it comes to exercise, that is where they should stay.

Nike = millennial

A long standing competition with Adidas, Nike has also been one of the market leaders when it comes to trainers, with the Air Force 1’s being the brands best selling shoe of all time.

They may have been the in shoe back in 2018, but they’re not in 2025, meaning if you still rock a pair you want to keep to a trend but aren’t a stickler, you know a good made trainer when you see one and love the cleanliness the all white style brings.

Veja = tight

The French footwear brand has been around since 2005 but only gained major popularity a few years ago.

They have been seen on every celebrity going, even royalty hopped on board the trend with both the Princess of Wales and the Duchess of Sussex seen out in a pair.

However, the buzz around these has now died down and the fashion crowd have moved onto their next pair of trainers. Meaning that those left wearing Veja’s are the kind of people who get their wear out of everything until it falls apart.

He was rushed to hospital, and was found to have a left coronary artery blockage, for which doctors had to shock him with a defibrillator to try and get his heart to beat regularly again.

Ashley has since made a full recovery, but is now warning others to listen to their bodies while taking part in events such as Hyrox.

“It’s still up in the air as to why I got this clot but when I’ve looked into it, deep emotional stress and high-intensity exercise can cause it,” he said.

He said he credits the “strength of” his mind and body to get him through the terrifying health scare, and knows he is “so lucky to be alive”.

“I’m living proof that it can happen to ultra-fit people as well,” he added.

“It’s a case of listening to your body.”

Hyrox has been contacted for comment.