The Power of Grip Strength and Deadhangs: Building a Stronger You
by Elizabeth Brown
As we navigate the journey of fitness, one of the most overlooked yet crucial aspects is grip strength. Often associated with simple tasks like opening impossible pickle jars or carrying all your groceries in the house in one load, grip strength is a key indicator of overall health, particularly for women or anyone striving for a more active lifestyle. Whether you are aiming to master your first pull-up, strengthen your core, or maintain an active lifestyle as you age, understanding and improving grip strength through exercises like deadhangs can be transformative.
Why Grip Strength Matters
Grip strength is more than just the ability to hold onto something tightly. It plays a pivotal role in many everyday activities and athletic pursuits. Research has shown that grip strength is a reliable predictor of overall strength and a potential indicator of longevity. A study published in The Lancet found that lower grip strength was associated with a higher risk of mortality, cardiovascular disease, and disability (Leong et al., 2015). This makes it a crucial aspect of fitness, especially as we age.
For women, improving grip strength can be particularly empowering. It can enhance performance in various exercises, from weightlift to yoga, and can even boost confidence in daily tasks, like opening that impossible pickle jar or any jar for that matter. For those with a goal of achieving their first pull-up, grip strength is a foundational element. A strong grip helps stabilize the body, allowing you to focus on the pull and engage your back muscles effectively.
Deadhangs: The Simple Yet Humbly-Powerful Exercise
Deadhangs are one of the most effective exercises to improve grip strength. This exercise involves hanging from a pull-up bar with straight arms and engaging your core. It’s a simple movement, yet extremely beneficial.
Benefits of Deadhangs:
Grip Strength: The primary benefit of deadhangs is improved grip strength. As you hang, the eleven different muscles in your hands and forearms work hard to hold your body weight, which strengthens the muscles involved.
Core Stability: Deadhangs require you to engage your core to maintain stability, which in turn strengthens the core muscles. These muscles include the rectus abdominis, transverse abdominis, obliques (external and internal), erector spinae, pelvic floor muscles, and hip flexors. Engaging these muscles during deadhangs enhances core strength, stability, and endurance. This exercise is particularly beneficial for improving posture, reducing the risk of back injuries, and supporting functional movements in daily activities.
Shoulder Health: Hanging from a bar can help decompress the spine and improve shoulder mobility. Deadhangs also engage upper body muscles, including the latissimus dorsi, rhomboids, trapezius, biceps brachii, and deltoids. This exercise is an excellent way to relieve tension and maintain healthy shoulder joints, which is crucial for sustaining an active lifestyle over time.
Mental Toughness: Holding a deadhang can be challenging both physically and mentally. It's one of those exercises that looks easier than it actually is. Never underestimate a deadhang; it's a movement akin to a marathon. It doesn't just test your physical strength but also your mental fortitude. Deadhangs build endurance and resilience, qualities that are invaluable not only in your fitness journey but also in life.
How to Perform Deadhangs
To perform a deadhang, follow these simple steps:
Find a pull-up bar: Choose a bar that allows you to hang with your arms fully extended without your feet touching the ground.
Grip the bar: Grab the bar with an overhand grip, hands shoulder-width apart.
Engage your core: Keep your body straight and engage your core muscles.
Hang: Hold this position for as long as possible. Start with shorter durations, such as 10-20 seconds, and gradually increase the time as your grip strength improves.
Breathe: Remember to breathe steadily and focus on maintaining a strong grip.
Incorporating Deadhangs into Your Routine
To maximize the benefits for deadhangs, incorporate them into your regular workout routine. Start with 2-3 sets of 10-30 seconds, depending on your current strength level. As you progress, aim to increase the duration and number of sets.
For those working towards a pull-up goal, combining deadhangs with other exercises like inverted rows, lat pulldowns, and assisted pull-ups can help accelerate your progress. For core strengthening, pair deadhangs with exercises like planks and leg raises.
Final Thoughts
Grip strength and deadhangs are more than just tools for achieving fitness goals; they're essential components of a healthy lifestyle. By incorporating these exercises into your routine, you'll not only work towards impressive feats like pull-ups but also enhance your overall strength, core stability, and shoulder health. As we age, maintaining grip strength can be a key factor in preserving our independence and quality of life.
Remember, fitness is a journey, not a destination. Embrace the process, celebrate your progress, and keep challenging yourself. With dedication and consistency, you'll unlock new levels of strength and resilience, both physically and mentally.
Sources:
Leong, D. P., Teo, K. K., Rangarajan, S., Lopez-Jaramillo, P., Avezum, A., Jr, Orlandini, A., Seron, P., Ahmed, S. H., Rosengren, A., Kelishadi, R., Rahman, O., Swaminathan, S., Iqbal, R., Gupta, R., Lear, S. A., Oguz, A., Yusoff, K., Zatonska, K., Chifamba, J., Igumbor, E., ... Prospective Urban Rural Epidemiology (PURE) Study investigators. (2015). Prognostic value of grip strength: Findings from the Prospective Urban Rural Epidemiology (PURE) study. The Lancet, 386(9990), 266–273. https://doi.org/10.1016/S0140-6736(14)62000-6
Share Your Workout Wins!
We'd love to hear about your journey! Have you started incorporating deadhangs into your workouts? How has it affected your grip strength, core stability, or overall fitness? Share your experiences, progress, and any questions in the comments below. Let's celebrate your achievements and inspire others on their fitness path!
Elizabeth Brown
Let’s be honest, my journey to strength and fitness truly began after a serious motorcycle accident in 2016.
Before that grand event, I was wrapping up my service in the US Navy and therefore my workouts were primarily driven by being military-ready and my previous cross country experience.
After my accident, my workouts unexpectedly switched from running and lifting weights to being in a wheelchair and learning how to walk again. Rather than accept my current condition, I was driven to do more. I discovered a new power in strength and endurance training which led me to completing my first 5K, 10K, and most recently, my first half marathon.
My personal journey to strength and movement continues to inspire me to help others to achieve the ‘impossible.’ I am here to put that word to rest for good because I know there is strength inside of every one of us to achieve what is thought to be ‘unattainable.’