Is it good to hang from a pull up bar?

Woman doing pull ups on a pull up bar


Hanging from a pull up bar is a simple yet effective exercise that offers a range of benefits for overall physical health. There are many advantages of incorporating hanging exercises into a fitness routine. Benefits such as improved grip strength, shoulder stability, spinal health, core engagement, posture improvement, joint mobility, and preparation for more advanced exercises like pull ups are some of these advantages. Here’s how it works:

1. Grip Strength Enhancement

Hanging from a pull up bar engages the forearm muscles, leading to the improvement of grip strength. This benefit is particularly valuable for individuals involved in activities requiring a strong and enduring grip. But bear in mind, having a strong grip is beneficial for day to day activities such as carrying shopping, opening doors, ironing etc.

2. Improved Shoulder Stability

The hanging position activates muscles around the shoulders, contributing to enhanced stability. This is crucial for overall upper body strength and can play a role in injury prevention by promoting proper shoulder mechanics.

3. Spinal Decompression

Hanging facilitates spinal decompression, providing relief for individuals with back pain or those who spend prolonged periods in seated positions. The elongation of the spine during hanging helps reduce compression between vertebrae.

4. Core Engagement

Hanging necessitates core muscle engagement to stabilise the body. This results in improved abdominal and overall core strength, making it a valuable exercise for those aiming to enhance their core muscles.

5. Posture Improvement

By opening up the chest and shoulders, hanging exercises can counteract the negative effects of poor posture. Regular incorporation of hanging into a fitness routine may contribute to overall postural improvement.

6. Joint Mobility Enhancement

Hanging allows the shoulder joints to move through a full range of motion, promoting joint mobility. This can be particularly advantageous for maintaining healthy shoulder function and preventing stiffness.

7. Preparation for Pull Ups

Hanging serves as an excellent preparatory exercise for more advanced movements like pull ups. It helps build the necessary strength in the grip, shoulders, and back, gradually leading to the ability to perform pull ups.


Incorporating hanging exercises into a workout routine can offer a multitude of benefits, ranging from improved grip strength and shoulder stability to spinal decompression and enhanced core engagement. Whether as a standalone exercise or as preparation for more advanced movements, hanging from a pull up bar proves to be a versatile and valuable addition to a well-rounded fitness programme. As with any exercise, proper form and gradual progression are essential for maximising benefits and minimising the risk of injury. If you have any existing health concerns you should seek guidance from fitness professionals or healthcare providers before incorporating hanging exercises into your routine.