It was a cloudy old day, and I found myself in a park with time to spare before my annual tax appointment. Rather than sit scrolling on my phone, I decided to revisit one of my small personal challenges: the dead hang.
My long-term goal is 90 seconds. My best ever is just over 70 seconds, some time last year. But I haven’t practised at all since then, so today’s aim was simple: see if I could manage a solid 60 seconds.
Setting Up (The Over-50 Version)
First, I slipped on a pair of cheap Japanese work gloves - the kind you can buy in multi-pack in Daiki or any other DIY store (and probably at Daiso and other 100 yen shops). They have plastic bobbles on the palms and fingers so provide some extra grip as well as protection.
I was wearing a heavy leather jacket, so I took that off, and my teacosy hat as well - the less weight the better, though I didn't go so far as to remove my shoes!
I didn't bring a timer, and as I was using my phone to record the challenge, I decided to count the seconds out loud - a rough and ready minute. (In the end, I think I hung there for about 65 seconds or so.)
Since I'm a tall gink with long arms, I had to keep my legs bent to maintain the dangle.
What a Dead Hang Feels Like
The first half feels controlled. Your shoulders settle, your grip engages, and you focus on breathing. By the latter part, the fingers begin to complain. Grip becomes the limiting factor.
By the end, my hands began to peel away from the bar, but I managed to count to sixty before releasing my grip.
Meanwhile, life carried on around me. Children from a nearby kindergarten came marching into the park in a long crocodile and played on the climbing frame and slide. Some of them gave the old foreign geezer hanging from the bar a quizzical look, but no more than that.
Benefits and Risks of Dead Hanging
For older geezers who are up to the challenge, dead hanging offers several real benefits:
- Grip strength: one of the strongest predictors of overall health and longevity.
- Shoulder stability: strengthening connective tissue and supporting joint integrity.
- Spinal decompression: a gentle counter to decades of sitting.
- Mental resilience: staying calm while discomfort builds.
But let’s not overdo it. Dead hangs are not risk-free. If you have rotator cuff injuries, shoulder impingement, elbow pain, high blood pressure, or are completely out of shape and overweight, you should proceed carefully, or avoid dead hanging entirely.
Partial hangs with feet on the ground are a safer starting point. Progress gradually. My very first dead hang, a few years ago, lasted barely ten seconds, as this blog post from 2023 testifies:
@hirohurl/spring-deadhang-challenge-1--can-i-manage-10-seconds
However, all things considered, I’m in relatively good condition and felt comfortable for most of the minute. The challenge wasn’t pain; it was grip endurance.
There’s something beautifully simple about a dead hang. No machines, just a bar, you and gravity.
Ninety seconds remains the target. I’m not there yet, but it was good to get back on the bar today.
Afterwards, I wandered down the road for a mango frappucino before heading back to the tax office.
In the end, I didn't get a tax rebate this time, but had to cough up 800 yen (about $5) in unpaid tax for 2025.
Cheers!
DH
▶️ 3Speak
