Unlock all new muscle gains using just your bodyweight!
Some people make the huge mistake of thinking that bodyweight exercises can’t be hard enough to build true muscle. That couldn’t be further from the truth! In fact, even the most simple of bodyweight movements can turn into a killer workout with the right overload.
Check out this dead bar hang exercise and try this home bodyweight workout challenge. All you need to do it is a pullup bar, something to time yourself with, and a whole lot of determination!
Let’s face it. This bodyweight exercise is very basic and simple. What makes it so hard is the time required to perform it to pass the challenge. In this calisthenics challenge, you’ll have to muster up the bodyweight mastery of Frank Medrano to see if you can hold yourself up on the bar for at least 2 minutes and 30 seconds (or even 3 minutes if you’ve got it in you!)
The key to this movement is to tighten your core to minimize your swing, and to stabilize your shoulders by “packing” them down and back. From here, your forearms and grip will be put to the true test, as holding onto the bar will quickly become pure body weight torture as the burn sets in!
For more than just 44 bodyweight exercises that you’ve never seen before, and a complete workout program that requires no equipment at all be sure to head to and start build serious muscle with your own body.
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49 comments
Meanwhile Magnus Midtbø
doing 1 finger 1 arm pull ups 1finger front levers and hang board double bodyweight
Got 1:45 try again in a week
I've started started doing this to help prepare for a spartan. I do 4 sets of 30 seconds and find it tough. But this is after a run and some chin and press ups
Can only do it for 30 to 45 seconds. Will update you as I improve.
I was quite done at 1:40 of my hang, i think i had still some physical power to hang longer but my psychic didnt allow. My son (1,5 years old) could do fkin more than 2:50 and then hes off bcs hes bored, clearly looks like he could do a 10 minutes more if needed.
This is also supposed to be good for the shoulders too right?
Can only do 12 seconds of one arm hang
2:12 @ 286 lbs.
Nice! I did a 21 minutes dead hang
Just got done. Got 5 years, 3 months and 22 days. Forearms are burning
When I first started hangs I was barely able to do it for about 30 seconds. Then I kept trying each day hanging longer, tightening my grip more than I felt I could. Eventually I was able to hang for 1 minute and felt it was impossible to go longer. Still kept at it every single day and now I'm able to hang for 1 min 30 seconds!!! Now I'm hooked to it! If you're trying this…DONT GIVE UP! YOU'LL IMPROVE!
2:03
when I was young my best time was 2:06 I was very good at pull ups at that time and no one ever beat me at armwrestling those years, I want to do that again.
I have been hanging for 26 minutes now, is it ok if I stop? I am going to hang on until someone responds.
1 minute 53 seconds
Can really do with out the back ground music. It was really annoying and distracting
1:35 – 70 years old
Music is so distracting
When I tried this, I had pain on the top of the left shoulder, as well as, the left teres minor. Is it OK to continue with this exercise? Any thoughts on how to fix these pain points? Thank you, John R.
I have to say that hanging is an incredibly exercise to strengthen your body and to help those with shoulder issues, at first I could go about 20 seconds at the most and now I am up to a little over a minute,, and each passing day I do a few seconds more, it helps you do other exercises much better because of the increased strength.
doing this makes my lower back feel sooo good
41 Sec
I can do it for 3 minutes
If they are easy… and I can’t do them… doesn’t that mean they are not easy 🧐
83 clicked dislike because they can't hang…. Literally.
Damn just 16 seconds
1 minute for the first try. Will work on it!
I do these at least once a week now. My record so far is 1:30. 🙂
I could barely hang 20 seconds when I started. I added 1 second per day and now I'm over 1 minute.
If you're "packed in" it technically isn't a dead hang.
Yesterday 30 seconds, today 1:00. Tomorrow try 1:30 if i could. It depends on my tolerance of pain at 72.
I hanged for 1 minute 47 seconds
1 minute 45 seconds
new record for me: 1:40 I'll be completing this challenge soon.
After hanging for 2 hours , my calves and lower back are starting to burn…
Yeah, broke my PR today: 1:38
But after standing up again there was a sharp pain in my lower back. I have had this before after dead hangs. What could cause this? Am I overextending my spine or not tightening my core enough or what?
How tf Is It possible that i did my First front lever today but i did a dead hang Just for about 1 minute and 5 secs. Bruh
I got 1 minute 47seconds
Nice! For the first time ever I had 2:02. I was sure I was gonna outhang you this time, so close.. lol
What time goes slower plank or dead hang?
2:10 for me 42 years old. But I guess I can do more if I train for it. Deleted my facebook account But I have 1:53–1:55 here on my youtube Channel.
Try this https://www.youtube.com/watch?v=G73aCDLgi48
i can hang for 30 seconds. And I literally feel death coming near.
Nice, new PR 1:53. That said immediately after letting go I felt a sharp pain in my back. Happened before and only from hanging. The bar I use is not high enough to stretch my legs so I pull them back. Could that be the problem? I wanna know cause I never have back pain unless I try hanging.
I finally beat Jeff with a time of 2:14 exactly when the clock ended. I made it listening to "A thousand years" a silly love song some girl send me before she broke my heart lawl.
1.04 that was tough
41 seconds. It was not a walk in the park. I decided to do two more sets 15secs each
5 minutes a day. It's so fucking good
My max so far is 1:42 (15 yo)