October Fitness Challenge

Daily fitness challenge for the month of October focused on hanging.

Daily Challenge

As a functional fitness coach of several years, I run a community-based fitness group outside of my gym. We discuss goals, meet weekly for outdoor workouts, and tackle a new daily challenge each month.

The intent of these daily challenges is to create productive habits and induce both mental and physical adaptations. The at-home exercise is never more than ten minutes - often less. Short, achievable tasks provide an opportunity to still earn the day when your plans get disrupted.

Consistency will always produce better and more lasting results than intermittent intensity.

Anyone can find a few minutes to do something beneficial for themselves.

That’s all you need to begin seeing progress.

The Specific Adaptation to Imposed Demands (SAID) Principle is an exercise physiology concept that demonstrates the more you do anything, the better you get at that specific thing.

The body’s ability to physiologically adapt and optimize performance based on what we consistently put it through is amazing. Even more impressive is the mind’s plasticity in response to stress.

Machine learning for humans.

Fitness serves as a vehicle for resilience training, with the physical benefits secondary to the mental skills developed.

Showing up daily isn’t easy but it’s how lasting change is formed.

Enhance resilience by consistently embracing self-created challenges.

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October Daily Challenge: Hang For Time

How long can you support your body weight while hanging?

Dead hanging is a trainable skill regardless of your weight or fitness level.

Hanging enhances:

• Shoulder mobility

• Grip strength

• Posture support/spinal health

• Muscular endurance

• Upper body strength & flexibility

• Resilience

The goal is this month is to increase the amount of time you can support your body weight while hanging.

Each day, try to beat your previous best time.

Just a few minutes of daily work over the course of a month will cause multiple adaptations in your mind and body.

Stacked skill development opportunity for functional fitness and developing the skill that is resilience.

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Technique & Modifications

* Watch videos for technical demonstration and discussion. The written steps can help add detail to the micro-movements as needed *

Standard Dead Hang

To perform a standard dead hang, use a secure overhead bar that you’re able to reach. If the bar is higher than you’re able to comfortable reach or jump to, use a chair/bench/sturdy object to help you establish your grip. Keeping your arms shoulder width apart, grip the bar with an overhand (palms facing away from you) grip. While keeping your elbows straight, allow your body to begin hanging without your feet touching any surface. Bend at the knees if your feet can touch the ground while hanging. Keep the core engaged throughout.

My son performing a bent legs standard dead hang at gymnastics practice.

Active Dead Hang

An active dead hang is very similar to a standard dead hang except the back and shoulder muscles are engaged. Active hangs are excellent for developing or enhancing pull-up strength. Keep the core engaged and slightly adjust your legs forward to encourage proper form.

Single-Arm Dead Hang

Single-arm dead hangs are an advanced variation of hanging. As implied, you will execute a standard dead hang but only use one arm.

Assisted Dead Hang

* See video for beginners in the progression guide section *

All previously mentioned dead hang variations can be modified for practice as you’re developing the neuromuscular skill to perform the movement. Demonstrations and ideas are outlined in the video and progression guideline below. Leaning, leg-assisted, and bands are all excellent options to perform an assisted dead hang.

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Progression Guide

For Beginners:

• Beginners can modify first by simply doing range of motion/mobility work using a door frame or something similar.

• When ready, begin learning how to manage your weight by starting with a lean. Holding onto a sturdy pole, rings or bar, fully extend arms and lean back to cause full extension and tension in the arms.

• When comfortable with managing your weight while leaning for ten to twenty seconds, you’re ready to begin performing assisted hangs. Options include supporting your weight with your legs or a band.

• The goal is to progressively use less and less assistance while supporting your weight with your upper body. Systematically decrease support in the legs or tension in the band as you become adept at assisted hangs for more than ten to twenty seconds.

• Start with a dead hang for time and then finish with assistance. Even if you can only hang unassisted for five seconds, do that first. Once you drop, incorporate your preferred form of assistance to experience the stimulus longer in each training session. Give me a five second dead hang followed by a few minutes of assisted work over just doing a ten second dead hang and being done any day.

Assisted work causes necessary adaptations for skill adaptations too.

For Intermediate/Advanced:

• If able to hang for 90 seconds or more, you’re advanced. In this case, you can continue to work on increasing your time or begin playing with some advanced variations that will supplement the skill of dead hanging.

  • L-sits

  • Hang with weight

  • Hip taps

  • Single-arm dead hangs

• Another option is to do intervals to accumulate more time than your previous best. On a good day, I can hang for around two minutes. I like to do a Tabata with dead hangs where I will hold for 20 seconds and rest for 10 seconds for 8 rounds equaling 2:40 of hanging in 4 minutes. You can always modify the work/rest periods as well as the number of rounds based on your proficiency and the total of time you want to work.

Progressively reach a level of competency with the progressive hanging variations offered here. Every modification and alternative supports the primary goal of hanging for as long as possible.

Log your times each day and do your best to beat your respective times the next time you try.

Mind over matter.

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Why Hang?

As with almost all forms of physical training, the reported benefits are significant over time but the greatest value comes from the opportunity to develop resilience and strengthen the mind.

Intentionally inducing stress in the body at a manageable level with prepared strategies is an opportunity to train the skill that is self-command in response to adversity.

Dead hangs will test your soul.

They’ll cause physical fatigue within seconds for the average person, especially in the hands and forearms. As the discomfort builds in these small muscles, the emotional centers in your brain will begin setting off alarms and encouraging you to drop.

Resist that urge.

Walk up to the bar knowing you’re about to experience some discomfort and decide beforehand that you’re going to endure by focusing on your breathing, repeating a mantra, reframing your discomfort as a stimulus for growth, or some other effective strategy.

Even if it’s just for five extra seconds, the practice of delaying response between emotions and subsequent action is everything.

As always, compete with yourself yesterday. Even if you miss the mark, who cares. You’re still getting better and always have the next day to try again.

Quality is king. Train with assistance to develop the adaptations needed to perform the variations safely with good form.

Show up and do your best.

Battle your internal resistance and get that small win.

Everything feels easier when you occasionally make things a little harder on purpose.

This is self-care.

The primary purpose of an intentional challenge - training the skill that is resilience physically, mentally, and spiritually.

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Get Ready

I’m posting this a day early so everyone, including my international friends, can prepare to start strong on day one.

Track your reps and modifications only to set a goal for the following day. The outcome doesn’t matter as long as you show up and put out.

Consistent effort leads to improved performance over time.

How will you respond when you don’t feel like it?

These are the days that matter most.

These are the days that change you.

These are the moments you see what you’re made of.

This is how resilient mental states are forged.

Embrace the challenge of discipline to optimize the skill of resilience.

Deliberate discomfort daily can lead to improved comfort elsewhere forever.

By the end of October, if you consistently complete this challenge regardless of modifications, your ability to hang, mental resilience, and all associated benefits will be improved.

Use a brief fitness routine to insert control and success into every day.

Self-care through self-challenge.

A few minutes a day can change your life.

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*Special Offer*

Join our community and earn a 15-min phone call with me to discuss your fitness or life goals:

• Complete the challenge for more than half the month.

• Bonus giveaway for anyone who completes it every day.

In our community chat, we’ll hold each other accountable by posting a ✅ after completing each day’s challenge. Timing and modifications don’t matter—just show up and do your best.

To claim your 15-min call, share your story at the end of October:

Share a reflection on your progress (either in the community chat or privately with me) and then I’ll confirm your ✅ count.

Join our community, and let’s improve together.

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Disclaimer:

The content provided is intended for general knowledge and informational purposes only and is not a replacement for medical advice. Always consult with a qualified healthcare professional prior to making any decisions or changes relating to your health. Kyle Shepard is not responsible for any adverse effects resulting from the use of the information in this publication.