- Joined
- Nov 12, 2013
- Messages
- 1,697
Hey guys, I rarely start threads. Most of my participation in this forum is either helping out newbies by replying to their questions or updating my daily journal. But I feel this one thing I am about to share is of value to current hangers and newbie hangers so here we go!
Hanging is typically thought of a passive exercise, you put on the weight stand up, sit down or lay on your bed and throw it to the side after that you just wait till time runs out and your set is done. But what if you want to take a more proactive approach and increase the intensity in short bursts, or maintain a higher intensity for longer periods of time with out adding weight kind of like what you can do one a tread mill. On a treadmill you could run a mile at a steady pace of 5 mph, but you could also do short bursts of 8 mph, intervals of 2-3 mins at 6-7 mph etc as you desire. This same thing can be done with hanging and the exercises I am about to show you, if you've done any sort of manual stretching you know sort of what I am talking about however here they are done with no hands. And they are particularly helpful in situations when you are not getting the intensity you want out of the exercise but you are also not quite ready to increase hanging weight, they will teach about your body and will provide a more dynamic workout that will hit various spots as you hang. Though these exercises can be done in various different angles, they do work good in a behind the cheeks angle but they definitely work best straight down angle.
(For the following explanation lets assume you are hanging at a straight down angle, feet shoulder width apart or slightly wider.)
I will make this brief and get down to the point cause its really quite simple.
SWINGS:
When doing manual stretches if you are following the newbie routine or srt you notice you hit various angles. You attack the left, right, forward, down and right, down and left etc. you get the idea. Well you can do the same in hanging either by holding a position for several minutes and then switching(which is really not convenient) or you can do it like how I am about to show you. So lets say you want to hit the left angle, assuming you are standing with feet shoulder width apart slowly swing your hips diagonally front/left until your weight starts swinging. The angles and intensity are directly related to the speed of your movement, the faster you swing the higher the weight will go and the harder it will pull. This principle can be applied to all angles, the most you could be hitting slightly lower than 180 degrees and you would be doing both front and backward angles with each full swing. However going for a 180 degrees is theoretical, I would not suggest doing that most of the time you will be between 10-30 degrees. If you ever feel fully capable of hitting the 180 degrees it is probably time to increase the hanging wright. The great thing about it is that you can increase and decrease the intensity as desired and really have control over your hanging workout.
CRANKS:
Lastly I want to explain the cranks, these are achieved following the same principles as the swings. Only this time you move your hips in circular motion as you would with a hula hoop, you will find that this motion along with the swings can be maintained for long periods of time without exhaustion. If you are doing BTC angle and you want to perform these exercises instead of swinging the weight with your hips you would have to do it with your hands. So if at this point you still have doubts on how to do any of these exercises I will leave you with an animation of a gorgeous lady demonstrating the hanging cranks motion. And if that was not to be enough, feel free to reply to this thread or pm me with questions.
UPDATES:
On this portion of the thread I will update new moves that I discover o learned from other guys here at the Brotherhood. Feel free to share your moves, I know there must be more fellow swingers out there!
Side to side
Suggested by Stillwantmore
Stand with legs shoulder width apart and slowly swing the weights from one side to the over. Standing at a wider stance allows for more range of motion and higher intensity.
Side to side lunges
A variation from swm's suggestion, this time around you lunge at the opposite side where the weight swings as if you were trying to brake or pull back the weight before it reaches the height of its swing. A wide stance is best for this exercise.
Straight out cranks
For this you either need a tall table or you can just do it against a wall. So what you do is lean on to the table or wall at about a 45-60 degree angle and begin moving the weights in a circular motion with your hips. I found this one to be the most intense swing of them all thus far.
Jiggles
I generally do these at the very beginning of my hanging set, I found these help me to settle into the weight quicker. Standing with feet shoulder width apart alternate bending your knees slightly, almost like shifting your body weight from one leg to the other. Do this quick enough so that weights begin swinging to one side but are quickly pulled back to the other and remain in the middle in constant motion.
Hanging is typically thought of a passive exercise, you put on the weight stand up, sit down or lay on your bed and throw it to the side after that you just wait till time runs out and your set is done. But what if you want to take a more proactive approach and increase the intensity in short bursts, or maintain a higher intensity for longer periods of time with out adding weight kind of like what you can do one a tread mill. On a treadmill you could run a mile at a steady pace of 5 mph, but you could also do short bursts of 8 mph, intervals of 2-3 mins at 6-7 mph etc as you desire. This same thing can be done with hanging and the exercises I am about to show you, if you've done any sort of manual stretching you know sort of what I am talking about however here they are done with no hands. And they are particularly helpful in situations when you are not getting the intensity you want out of the exercise but you are also not quite ready to increase hanging weight, they will teach about your body and will provide a more dynamic workout that will hit various spots as you hang. Though these exercises can be done in various different angles, they do work good in a behind the cheeks angle but they definitely work best straight down angle.
(For the following explanation lets assume you are hanging at a straight down angle, feet shoulder width apart or slightly wider.)
I will make this brief and get down to the point cause its really quite simple.
SWINGS:
When doing manual stretches if you are following the newbie routine or srt you notice you hit various angles. You attack the left, right, forward, down and right, down and left etc. you get the idea. Well you can do the same in hanging either by holding a position for several minutes and then switching(which is really not convenient) or you can do it like how I am about to show you. So lets say you want to hit the left angle, assuming you are standing with feet shoulder width apart slowly swing your hips diagonally front/left until your weight starts swinging. The angles and intensity are directly related to the speed of your movement, the faster you swing the higher the weight will go and the harder it will pull. This principle can be applied to all angles, the most you could be hitting slightly lower than 180 degrees and you would be doing both front and backward angles with each full swing. However going for a 180 degrees is theoretical, I would not suggest doing that most of the time you will be between 10-30 degrees. If you ever feel fully capable of hitting the 180 degrees it is probably time to increase the hanging wright. The great thing about it is that you can increase and decrease the intensity as desired and really have control over your hanging workout.
CRANKS:
Lastly I want to explain the cranks, these are achieved following the same principles as the swings. Only this time you move your hips in circular motion as you would with a hula hoop, you will find that this motion along with the swings can be maintained for long periods of time without exhaustion. If you are doing BTC angle and you want to perform these exercises instead of swinging the weight with your hips you would have to do it with your hands. So if at this point you still have doubts on how to do any of these exercises I will leave you with an animation of a gorgeous lady demonstrating the hanging cranks motion. And if that was not to be enough, feel free to reply to this thread or pm me with questions.
UPDATES:
On this portion of the thread I will update new moves that I discover o learned from other guys here at the Brotherhood. Feel free to share your moves, I know there must be more fellow swingers out there!
Side to side
Suggested by Stillwantmore
Stand with legs shoulder width apart and slowly swing the weights from one side to the over. Standing at a wider stance allows for more range of motion and higher intensity.
Side to side lunges
A variation from swm's suggestion, this time around you lunge at the opposite side where the weight swings as if you were trying to brake or pull back the weight before it reaches the height of its swing. A wide stance is best for this exercise.
Straight out cranks
For this you either need a tall table or you can just do it against a wall. So what you do is lean on to the table or wall at about a 45-60 degree angle and begin moving the weights in a circular motion with your hips. I found this one to be the most intense swing of them all thus far.
Jiggles
I generally do these at the very beginning of my hanging set, I found these help me to settle into the weight quicker. Standing with feet shoulder width apart alternate bending your knees slightly, almost like shifting your body weight from one leg to the other. Do this quick enough so that weights begin swinging to one side but are quickly pulled back to the other and remain in the middle in constant motion.
Last edited:
