07-30-18, 01:17 AM | |
Join Date: Dec 2002
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My physical therapist suggested I get a pull up bar to do dead hangs for my back. After a period of time I was surprised to see better definition and shape in my entire upper body, even after years of heavy weights, then lighter weights. I tried hanging and pulling up my knees and could barely manage three which shocked me because I thought they'd be easy. Now I can do a dozen and only need to stop because my hands can't take it. My abs flattened better than from any other ab workout.
Now I pull up my body an inch or two just to engage the back and shoulder muscles and that's good enough. I don't care if I ever do a chin up, but it's possible. If anyone has any ideas how to strengthen my hands I'm eager to hear it . Because my weight is basically on the joints across the top of my palm, at the base of my fingers I worry I might damage them. Should I be holding the bar differently?
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“It is no measure of health to be well adjusted to a profoundly sick society.” Krishnamurti |
07-30-18, 03:11 AM | ||||
Join Date: Nov 2001
Location: NH
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Sorry if I inadvertently struck a nerve. I actually don’t consider myself to be far away. I’m making quick progress. I’ll get there. I’m in no hurry. The overhand pull-up IS kinder to my musculoskeletal needs than chin ups and probably even kinder than neutral. LOL! No the EP/Exercise Specialist I work with is not male. She’s a thin, lightly muscled young woman who can do both Pull-Ups and Chin Ups with beautiful form. She’s incredibly strong, though you’d never guess to see her in street clothes. Quote:
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You can do a variety of exercises to strengthen you hands but you can also get hooks with wrist wraps. I initially got an inexpensive pair on Amazon. I’ve been amazed to find that my grip improved over time despite using them. I still use them for dead hangs but not for the few pull ups I do. I was also stunned at how difficult it is to hold my knees up and to then alternately straighten knee and then the other. Truly humbling but very strengthening! May I ask how long you hang?
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Lannette See my profile for info on relationships with various video distributors. Do you really want to look back on your life and see how wonderful it could have been had you not been afraid to live it? - Caroline Myss |
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07-31-18, 08:36 PM | ||
Join Date: Dec 2002
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I usually hang first thing in the morning as a good stretch or after I've been sitting a long time. I only do it until I feel a nice 'pop.' For abs, I lift both knees up at the same time, one rep per second, but have to stop after a dozen because my hands can't take it.
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“It is no measure of health to be well adjusted to a profoundly sick society.” Krishnamurti |
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08-01-18, 04:57 AM | ||
Join Date: Nov 2001
Location: NH
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Another review talked about the wrist band being huge. This wasn’t true for the black ones I bought. My wrists are small enough that I need to buy a petite watchband and even that can be big and I’m ok with them on the tightest setting. One kind of weird thing for me is that they kind of clip onto the bar I use to do dead hangs. To get off I need to roll my hand down and push up on them and they pop right off. You definitely need a box to stand on to be able to do that should the same be true with your bar. You don’t want to get stuck up there! I’ve been hanging for 30 seconds at a time, 3 times in a row because that was the recommendation. Then I do various shoulder mobilization’s to release my shoulders.
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Lannette See my profile for info on relationships with various video distributors. Do you really want to look back on your life and see how wonderful it could have been had you not been afraid to live it? - Caroline Myss |
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08-01-18, 05:10 PM | |
Join Date: Feb 2002
Location: Arlington, VA
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Do any of you have form pointers? You are supposed to relax and not engage your shoulders to release them, correct? Just use your grip? I found a demo clip where it discusses the need to keep you ribcage pulled down so you don’t pivot on your thoracic spine.
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08-01-18, 05:27 PM | ||
Join Date: Nov 2001
Location: NH
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When I do dead hangs I literally hang and hang relaxed. I do shift around a bit in order to stretch what feels tight. My goal is to open up and release my connective tissue and Fascia. Today I did Callanetics and did the pretzel moves at my Fluidity Barre Set high. I could really feel the difference in my Flexibility. (I’ve been doing them with hands on the floor to get the spiral effect so the contrast and improvement was quite noticeable.
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Lannette See my profile for info on relationships with various video distributors. Do you really want to look back on your life and see how wonderful it could have been had you not been afraid to live it? - Caroline Myss |
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08-01-18, 05:31 PM | |
Join Date: Dec 2002
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I had no idea these hooks existed. Found these on Amazon but will see if they are sold locally. Hate giving oligarch Jeff Bezos any business if I can avoid it.
https://www.amazon.com/DMoose-Fitnes...Y5JPMN47ZQ299B
__________________
“It is no measure of health to be well adjusted to a profoundly sick society.” Krishnamurti |
08-01-18, 05:42 PM | |
Join Date: Nov 2001
Location: NH
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Those look good too videofit. I hope you’re able to find them locally.
__________________
Lannette See my profile for info on relationships with various video distributors. Do you really want to look back on your life and see how wonderful it could have been had you not been afraid to live it? - Caroline Myss |
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pull up bands, pull up help, pull ups, pull-ups |
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