“We look at kids on a playground—what are they doing?” says Australian physiotherapist Daniel Vadnal, owner of FitnessFAQs, who posts instructive videos on Instagram and YouTube. “They don’t need to be told to hang. They just intuitively do it.”
Here’s what hanging can do for your body, how to keep your feet planted while you build strength, and why just 30 seconds is long enough.
Whether your feet stay planted for support or lift off the floor, there are two ways to position your upper body. “The passive hang is, as the name suggests, just relaxed,” Vadnal says. “You’re letting nature, gravity, your body do whatever it wants.” Your shoulders move toward your ears, creating a stretch through the shoulders, arms, and trunk.
Vadnal considers passive and active hangs opposite ends of a spectrum. A passive hang still requires enough muscle effort to remain safely attached to the bar; an active one involves “really making a concerted effort” to hold yourself in position. He recommends choosing the amount of engagement that feels most comfortable for your body.
That doesn’t mean 30 seconds on a bar will permanently correct your posture or treat back or shoulder pain; those claims haven’t been established in strong clinical trials. But hanging moves your upper body into a position it might not visit very often, which helps explain why people often step down feeling looser.
It makes your grip work
That endurance is useful for everything from carrying groceries to working toward a pull-up. “The hands, fingers, and forearms serve as a link to our back,” Vadnal says. Strengthening that link helps prepare you to support—and eventually pull—your body weight.
Another randomized trial found that when experienced climbers hung by their fingers for eight weeks, with progressively more weight attached to the body, some measures of grip strength improved. The study involved extra weight and a climbing hold—not beginners attempting a relaxed 30-second hang—but it supports the idea that regularly asking your hands to hold you up can make them better at the job.
That doesn’t mean hanging longer will make you live longer, Vadnal adds. Think of it as one useful signal—not a path to immortality.
“You definitely don’t need to jump straight to 30-second hangs all at once,” Anderson says. She recommends starting with a 10-second supported hang and repeating it three to five times, resting briefly between attempts. From there, work toward the 30-second goal. Vadnal likes three 30-second sets, but only after choosing a variation easy enough to complete with control.
If the typical overhand position bothers your shoulders, try a neutral grip, with your palms facing each other. Many gyms have parallel handles that allow for it, and gymnastics rings will rotate to accommodate your joints. Vadnal calls it “probably the most friendly position for the shoulders.”
Most importantly, remember to breathe. Anderson advises using “slow, controlled breaths” and making sure you’re not holding your air in, whether you’re a beginner or an expert. It’s easy to get so focused on staying on the bar that your whole body clenches up; a few steady breaths can help you relax into the hang.
Know when to let go
Hanging should feel like work—not like you’re about to injure yourself. “We should feel a stretching sensation; we should feel fatigued,” Vadnal says. “We shouldn’t feel pain.” Put your feet down if you experience sharp or persistent pain, numbness, tingling, or weakness.
Osteoporosis doesn’t automatically make hanging off-limits. But because a fall could have more serious consequences, Anderson says, it’s particularly important to keep your feet supported and get personalized guidance.
If you like hanging, Vadnal suggests keeping a bar somewhere you’ll regularly see it, like in your laundry room. “It’s like daily hygiene,” he says. “You brush your teeth; hanging is a good thing, too.”
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