Daily Mobility Exercises by Dr. Kelly Starrett › Forums › Shoulder › Shoulder and hanging

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    • 12/30/2014 at 5:49 am #71220
      AvatarLauren Baker
      Participant

      Hello Leopards,

      I read a book months ago, before reading Kelly’s book (Kstar is such a great guy, already helped me a lot, and have a funny style too, without any sort of flattering, I recommended him to all of my friends).

      I’m not sure about the rules of the forum, so sorry if its not allowed to post other books. So this book’s title is Shoulder Pain? The Solution and  Prevention. The doctor basically say that hanging from a bar can help you with shoulder injuries/pain, because it reshapes the shoulder joint using the gravitation. In other places I read this too- which doesnt mean that it helps for sure.

      For me it seems like too easy to be true, but I am not an expert so guys I wish to know your oppinion. I did for a while and it worked a little bit.
      Does it work or its just placebo? Is there any sense in it, or you can spend ur time more wise?

      Furthermore what I dont like in it, is that the man says you just grab a bar and don’t do anything just hang from there, which I think shoulder is in not the best position. Does it matter? If yes, then rotating the shoulder a little bit can help and still does the trick?

      Thank you,

      Atton

    • 12/30/2014 at 12:02 pm #75582
      AvatarAnonymous
      Guest

      Atton–
      Great to hear you are sharing Kelly’s work with your friends and seeing improvements within your situation.
      You are fine to talk about other books to find out more.
      One impacting factor is how you are hanging from the bar.
      As you note if you are in a bad position this isn’t good. Needs to be in a good position first.
      This may have helped a symptom of the issue and didn’t address the cause of the issue which is why it returned.

    • 12/31/2014 at 10:09 pm #75590
      AvatarNathan Richer
      Participant

      Hey Attila, thanks so much for posting that book. I have been training with some guys out of phoenix who use a hanging isometric as part of their program. It has always boggled my mind as to what it did but that book described at least one theory behind it.  

      Given that my shoulder is jacked right now, I’m now going to give it a go and see if there is improvement.
      What Kaitlin says is true and what is missing from the book is a discussion on proper body position or posture during the hang. However, I also think that if you do the hang enough, you’ll eventually mobilize your shoulders to the point at which proper posture is achievable at full hang.
      Kstarr discusses hanging benefits in this daily rx: http://www.mobilitywod.com/daily/tuesday-december-9th-2014/
    • 01/02/2015 at 5:24 pm #75595
      AvatarLauren Baker
      Participant

      @Kaitlin:
      Thank you for your answer!

      @David:
      Thanks for the
      DailyRx, I am about Daily Rx 25, so it would have taken a while to find
      this. 🙂 (Wish DailyRx had tags!) Glad we could show something new to
      each other! Hope your shoulder will feel better soon!

      Cheers!

    • 01/03/2015 at 6:19 pm #75598
      AvatarNathan Richer
      Participant

      Looking further, I came across something that Gray Cook said in a Perform Better seminar, captured in the DVD Essentials of Coaching and Training and Functional Continuums. there is a short discussion about hanging, and its benefits, especially towards improving your position and mobility towards pull ups. Great stuff.

    • 01/06/2015 at 11:58 am #75609
      AvatarNathan Richer
      Participant

      another hanging daily rx!

    • 01/06/2015 at 8:20 pm #75619
      AvatarMáximo Ferro Párraga
      Participant

      Thanks for the links.  The videos show an overhand grip.  Any pro/cons to using a neutral grip?

    • 01/06/2015 at 11:35 pm #75622
      AvatarNathan Richer
      Participant

      i’m definitely not the expert on this. 

      the Shoulder Pain book suggests hanging with palms facing away. In the first daily Rx video, it shows Kstarr saying the goal is to be able to hang all the way down with good body position with palms facing you, and touching thumbs over your head.  the guys i work out with out of phoenix prescribe hanging with the neutral grip. but they aren’t very forthcoming on why they prescribe that.

      my only guess at what they would say is that neutral is more natural and all their training has to do with mimicking movement in real life. sort of like why would you ever do the pistol squat in real life – the shoulder width squat is more natural to how you would normally move – so while you may go for pistol squat, it is great to get there but it has less resemblance to actual movement.  so even though the ultimate goal is to hang with palms facing you and touching thumbs, you’d rarely find application of that in real life.  it’s just their philosophy on training.
      now having said that, perhaps one would argue that you may encounter the palms facing away situation more often in real life movement, so that is the position you should practice the most.  OTOH, it has the least external rotation at the shoulder, so neutral has more and is more stable, and turning the palms towards you as even more external rotation still.  would that affect shoulder problems or not?
      in other text, they talk about not using straps but only your grip to hold on. if you do, you reduce the possibility of injury because gripping irradiates activation of the entire arm and shoulder stabilizers to support properly. the moment your grip goes, its your body telling you your stabilizers are fatiguing and to save yourself. however if you strap in, you risk shoulder damage because you’re still hanging there without the proper muscle activation to stabilize and support. so if you go with this info, you might say that palms facing away is fine as long as you are gripping and activating the proper muscles to stabilize….
      food for thought…!
    • 01/08/2015 at 12:23 pm #75633
      AvatarMáximo Ferro Párraga
      Participant

      Interesting comments David.  Maybe the best solution is to vary the grip so your not stressing things the same way everytime you hang.

    • 01/08/2015 at 1:28 pm #75634
      AvatarLauren Baker
      Participant

      Another hanging video by Kelly:

      https://www.youtube.com/watch?v=_qgEOqJYIjM

    • 01/09/2015 at 12:56 pm #75636
      AvatarNathan Richer
      Participant

      Atilla – that’s an awesome video – I also just saw that off their FB page!

      J Dach, now in seeing all these videos, i think i have a viewpoint on grip.  I think it depends on what you need or want to work on the most.  For me, at this time, I am trying to improve pull ups. So I would want to hang with palms facing away (and just started hanging at the top position as well, palms away).
      If you have external rotation issues (just try the Kstarr one, or the one that Roop shows with hands together, palms facing you), you may want to hang with palms facing you.
      Neutral seems to give you a little benefit of both. But in trying all 3 positions a few times, I have different stresses my shoulder for sure. That is probably telling me hints on where I need more work.
    • 01/18/2015 at 10:15 am #75677
      AvatarKatie Hemphill
      Participant

      Hey Atilla,

      Ido Portal has some content out there about hanging. He often issues monthly challenges to his training community, and one of the summer months was a hanging challenge. During that time he put out a bunch of videos showing different hanging techniques, including both a passive hang (which is probably close to what’s recommended in your book) and an active hang (closer to what the ideal active position by mwod standards would be).
      I don’t know how much information is out there regarding how to implement and progress hanging, but there is enough video footage on his YouTube channel and discussion on his blog that you should be able to piece something useful together.
      Have fun!
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