Fitness
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 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 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.
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
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.
“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.
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.
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However, exercise pro and personal trainer Emma McCaffrey has warned against taking part in the competition if you’re a beginner, insisting it’s a “high-intensity competitive event” rather than a “starter programme”.
“Jumping from the sofa to a one km run and a functional station circuit repeated eight times is a massive physiological shock,” she told the Daily Mail.
Emma added that the loud music, “high-octane environment” and “influencer pressure to perform” often leads to beginners ignoring their body’s natural signals to stop.
“As we’ve seen with cases of heart stress and panic attacks, ‘powering through’ can have serious, even fatal, consequences when the cardiovascular system isn’t conditioned for that level of load,” she said.
Meanwhile, weight loss coach Rachael Sacerdoti called it a “recipe for burnout and injury”.
She added that people “suddenly exposing” their bodies to “high-force, high-velocity training” without the proper preparation and conditioning can lead to injuries – with problems in achilles, patella and rotator cuff among the most common.
“When you’re exhausted, your form breaks down, and that’s when injuries happen,” she warned.
“Most beginners don’t have the strength, technique or movement patterns to maintain good form under that level of fatigue.”
Among those who have suffered following a Hyrox event include fitness fan Ashley Whelan, who had a heart attack after his first-ever Hyrox event.
The 37-year-old had trained for months before the competition and, while he didn’t feel 100% on the day itself, he thought it was just “race day nerves”.
However, after he completed his last lap, his heart rate shot up to a whopping 220 beats per minute.
And once he’d finished the event, he started to experience pain in his chest, arm and back – with on-site paramedics quickly completing an ECG test which showed he was in the middle of a heart attack.
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.
Achieving your fitness goals doesn’t require a monthly gym membership. From the comfort of your home, you can implement a few minutes of daily exercise with just the right equipment.
To help jumpstart your New Year’s goals, physical therapist Karena Wu recently revealed to the 3rd hour of TODAY some ways you can build a gym right at home. Whether you’re into high-intensity workouts or improving strength training, these budget-friendly picks can transform your living room into your own personalized fitness space.
Ready to lace up your sneakers? Keep reading to discover the best workout essentials to achieve your at-home fitness goals, according to an expert.
Best home gym essentials seen on TODAY
This multi-purpose training disc offers stability during workouts, helps engage the core, and provides other benefits in a portable design that makes exercise feasible wherever you go. “It can also be used as a seat cushion to help with posture and balance,” adds Wu.
From warming up to activating your muscles, resistance bands are a fitness essential every home gym should have. The pick above comes in various resistance intensities to suit every skill level.
“This is a smart jump rope with an app to track your jump counts, calorie and duration,” explains Wu. “The donuts add weight to make it feel like a real rope, but it is cordless, so it doesn’t scratch the ground. It is great for beginners and for in the home, so you don’t scratch your floor or hit the ceiling.”
“Kettlebells are great for adding weight and instability to challenge your core,” suggests Wu. This collection of kettlebells is each color-coded to easily distinguish each weight while you work out. Though each weight is sold separately, the kettlebells start at just under $15 to help kickstart your training.
“Sliding core discs are great for adding strengthening, dynamic movements and stability training,” suggests Wu. This set comes double-sided, so regardless of your home flooring, you can perform mountain climbers or push-ups anywhere in your home.
From relieving muscle tightness to soothing muscle soreness post-workout, this tiny but mighty massage ball offers direct pressure on points. “This is a smaller ball, so it is meant for the hands and feet, but you could still use them elsewhere on the body,” notes Wu. “These are great to travel with, and don’t take up much space.”
More home gym essentials to shop
If your goal is to achieve 10,000 steps a day, a walking pad is a practical way to get your steps in. Enjoy a quick five-minute workout while watching your favorite show or use the machine to keep your legs moving while working from home.
You don’t have to book a reformer class to take advantage of the benefits of pilates. With a pilates ball, including this option from Bala, it helps offer strength and support to build your core and beyond.
Editor’s pick
On the topic of pilates, support every movement and prevent slips with these Bombas grippy socks. They also deliver arch support, a comfortable cushion, among other perks, for a better workout.
According to the brand, the WeGym SafeGrip Square Dumbbells are designed to feel more secure in your hands compared to metal dumbbells for a comfortable grip with every lift.
Use a foam roller to assist with recovery and prevent injury after an intense workout or strength training session.
We’re constantly browsing Lululemon’s sale section. So while we’re building our home gym, might as well build our fitness wardrobe, too, like the tank above, as we scroll.
Editor’s pick
One Shop TODAY editor calls the New Balance FuelCell Rebel V5 one of her “favorite everyday running shoes” in her recent round-up of the ‘best sneakers of 2025.’ From its breathable mesh to its supportive insole, there’s a lot to love about the shoe.
From yoga to pilates, this exercise mat can assist with stability and balance during your workout.
Weighted vests were a trending topic in 2025, and we don’t see them leaving in the new year. Whether you wear one on your runs or completing chores, weighted vests add a bit of intensity to any movement and workout.
A pilates ring delivers more than meets the eye. Use it to strengthen the core, help tone your arms, among other benefits.
This new launch is made with the brand’s softest fabric yet, and a good pair of tights can upgrade any at-home workout. “These leggings have a second-skin feel and no front seams for extra comfort,” says commerce editor and producer, Julie Ricevuto. “The waistband doesn’t roll or bunch during workouts, and the stretchy and flexible fabric make them super comfortable — they’re my new go-to leggings!”
The ultimate splurge, this at-home rowing machine is worth it for those that want a full-body workout that engages more than 86% of the body’s muscles during use. It also provides immersive, on the water workouts led by expert athletes and olympians, along with personalized recommendations in order to help users get the most out of their at-home workout.
Meet the expert
Our team features a range of qualified experts and contributors in our broadcast segments to reveal the latest in trends, remarkable sale events and all things shopping across a variety of categories. Products were independently chosen by members of the Shop TODAY team, along with Karena Wu, to find the best fitness essentials to build a home gym.
- Karena Wu is a physical therapist and the owner and Clinical Director of ActiveCare Physical Therapy.
How we chose
The Shop TODAY editors and writers search the internet to find the best products out there. We interview expert sources, comb through customer reviews and even use our own personal experiences to make shopping easier for our readers.
As an editorial team, we independently create content and determine coverage based on research, reporting and what we think TODAY.com readers would like to read about. The goal of our content is to provide a service and inform readers who are on the hunt for the latest products to help make their life better. Items are sold by retailer, not TODAY. Pricing and availability are accurate as of publish time.
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The easiest way to add us as a preferred source is to click here and type in “TODAY.com.” Once the box is checked and you’ve refreshed the page, Shop TODAY content will start appearing in your feed.
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