Welcome to Hoedown.
Seven eager gentlemen embraced the gloom with a 70 & Sunny disposition.
We started at 0530 with a down hill trot to the bottom of Lindsay Ct. YHC whispered some basic instructions, introductions & disclaimers in the hopes of not waking up the neighborhood. We did a basic warmup. Welcome back to the west end Oyster!
We did some Lt. Dans up the hill while stopping at every vehicle for (2) Merkins.
Mosey to front of school benches and partner up. Partner one does dips while partner two runs the bus loop.
Walk to wall. Partner one does balls to wall while partner two runs the bus loop.
Mosey to walk way railing. Three sets of 5 Gerkin.
Mosey across soccer field trying our best to avoid puddles and keeping our shoes dry. Partner up. Partner one Hangs until he drops while partner two does merkins.
Mosey to walk way railing. Three sets of 5 Gerkins.
Mosey to front asphalt basket ball courts for some four corners. 25 Deep Squats, 25 Merkins, 25 LBC, Corner four we practiced what we learned.
Mosey back to flag for 7 minutes of core Mary.
YHC took us out.
Benefits of dead hanging
Although a seemingly simple exercise, the dead hang offers many health benefits, especially for your musculoskeletal system.
1. Strengthens upper body and core
Dead hanging doesn’t require movement, but that doesn’t mean your muscles aren’t working. As you hang from a bar in a static position, it engages the following upper-body muscles:
- Forearms
- Hand and wrist flexors
- Shoulders, including your deltoids, rotator cuff, and rhomboids
- Upper back, including your latissimus dorsi and trapezius muscles
- Core, especially your abdominals and obliques
By recruiting your upper body and core to stay stable while dead hanging, the exercise can help strengthen these muscles over time.
2. Improves grip strength
Recent studies have shown that grip strength is an important indicator of total-body strength, health, and longevity. A firm grip is also crucial for everyday tasks like opening, carrying, and lifting objects.
A dead hang is one way to test your grip strength as you hold the bar to support your body weight. The longer you maintain a dead hang, the more you challenge your hand, wrist, and forearm muscles. This can help you build a stronger grip over time.
3. Builds muscular endurance
Perfecting the dead hang is a great way to build muscular endurance, which allows your muscles to contract or hold a static position for an extended period. It’s essential for functional mobility and athletic performance.
4. Corrects posture
A common tip for good posture is to pull your shoulders back and down. This can help correct your posture temporarily. But strengthening core muscles, as dead hangs do, is critical for improving your posture over time. A strong core helps keep your spine aligned, which may prevent slouching during everyday activities. Plus, dead hanging also works back muscles, such as the lats and traps, which are essential for an upright posture.
5. May decompress the spine
Dead hangs may promote spinal decompression by restoring space between the vertebrae, joints, and discs. Spinal compression can be caused by conditions like osteoarthritis and scoliosis. It can also be caused by activities like heavy lifting or manual labor.
During a dead hang, gravity pulls your body downward, stretching your spine and possibly easing pressure and tension. But more research is needed to determine how much dead hanging can decompress the spine and if this decompression relieves pain.
6. Increases flexibility
Dead hanging doesn’t just stretch your spine. Gravity also helps lengthen upper back and shoulder muscles. These muscles often stiffen due to poor posture, prolonged sitting, and inactivity. Stretching them during a dead hang may increase flexibility and range of motion in these areas.
7. Enhances shoulder mobility
The deep stretch that dead hangs provide can work wonders for your shoulder mobility. A dead hang fully extends your shoulders, which can release muscle tension, enhance flexibility, and increase range of motion. It also pulls the shoulders back into proper alignment and strengthens muscles for easier, more fluid movement.