top of page
Search

My Dead Hang Experiment: How I Doubled My Hang Time in 4 Weeks

As a health and wellness coach, I'm always exploring simple, effective ways to boost fitness and longevity. One underrated move recently caught my attention after hearing Dr. Keith Baar talk with Tim Ferriss: the dead hang. It’s raw, it’s challenging, and it may be one of the most accessible tools for improving grip endurance and upper body resilience—for people of all ages and fitness levels.


What Is a Dead Hang?

It might look like just dangling from a pull-up bar—but done right, a dead hang is a powerful isometric hold that engages your grip, shoulders, and nervous system.


Demonstrating a dead hang: shoulders relaxed, arms fully extended, and body in a straight, aligned position.
Demonstrating a dead hang: shoulders relaxed, arms fully extended, and body in a straight, aligned position.

Here's the proper setup:

  • Find a pull-up bar that allows your feet to hang freely/or just barely touching the floor

  • Grip the bar with your palms facing away (overhand)

  • Fully extend your shoulders—let them relax without actively pulling down

  • Keep your core lightly engaged and breathe steadily

  • Hang until fatigued, then step down safely

Tip: Avoid shrugging or retracting your shoulder blades. Let gravity do the work.

Why Grip Strength Matters

Dr. Andy Galpin and other experts in the fitness and longevity space often cite grip strength as a powerful biomarker of overall health. It’s not just about muscular strength—it's tied to nervous system efficiency, metabolic health, and even cardiovascular and immune resilience.

📊 Research Highlights:

  • Low grip strength is associated with increased risk of all-cause mortality (BMJ, 2018)

  • A strong grip correlates with better mobility, cognitive function, and independence in older adults (NIH, 2021)

  • Cleveland Clinic research highlights grip strength as a key marker linked to immunosenescence, the gradual weakening of the immune system with age.

But grip strength isn’t just important as we age. Everyone—regardless of gender or age—can benefit. A stronger grip supports better athletic performance, enhances daily function, lowers injury risk, and promotes long-term health and independence.


The Protocol: My 4-Week Experiment

Inspired by Dr. Baar's and Tim Ferris' conversation, I followed a slightly modified version of a protocol they discussed on the podcast:

  • Hang for 10 seconds

  • Rest for 50 seconds

  • Repeat for 10 minutes total

  • Performed once daily (original protocol suggests twice daily)

Why this method? Short, repeated holds stimulate tendons and ligaments without overtraining the nervous system.


🧠 Bonus: Spaced repetition supports neurological adaptation. You’re not just building muscle—you’re rewiring efficiency.


The Results

Before: I had a 45-48 seconds max hang

After: 1 minute 35 seconds max hang

That’s a 107% improvement in hang time!

While I didn’t use a grip strength tester, increased hang time strongly suggests improvements in grip endurance and isometric strength—both key to better overall function.


Additional Noticed Benefits

Aside from enhanced hang time, I noticed:

  • Faster recovery between my hang sets

  • Improved scapular control and shoulder mobility

  • Easier upper-body strength movements overall


Key Take-Aways

  1. Consistency over complexity – Just 10 minutes a day made a difference

  2. Isometrics work – Static holds train deep stability and mind-body connection

  3. You're never too old—or too young—to improve – Small daily efforts compound


Want to Try It? Here’s How to Start

  • Test your max hang time to set a baseline

  • Start with one 10-min session daily

  • Focus on quality form, not duration

  • Track progress weekly


📌 Reminder: Always consult a healthcare provider before starting any new physical program, especially if you have joint issues or pre-existing conditions.


What’s Next?

If you're curious about bite-sized fitness experiments that make a big impact, follow along at: https://www.2mperformance808.com/


Sources




 
 
 

Comments

bottom of page