Get Stronger Shoulders Than 95% of Adults - Conquer the Monkey Bars 

What did you learn from this video? Got more questions? Drop me a comment! 🤙 Rebuild your body at home with the Shoulder Fix program at uprighthealth.com/diy 💪

Started at 64 now 65 monkey bars are now easy as pie. Used same methodology. Cheers.

I did 1 arm hangs yesterday. I'm back baby.

I’ve been active hanging for the past two months. I started passive hanging about six months ago. I’m up to 2 minutes at this point. My goal is to be able to do chin ups again. About 18 months ago I had neck surgery, due to a spinal stenosis C3-C5. I had nerve damage in my left shoulder from a crushing injury to the discs. My wife and I now go to the gym three days a week and I work out at home daily. I’m going to have my 73rd birthday later this month.

I live directly across the street from a playground so I guess I don't have any excuses. I better get started at working on this. Thanks!

I spent 23 years hanging from the bar during my Marine Corps physical fitness tests. I could hang with my chin over the bar for more than 2 minutes. I never could do a pull up and after three back surgeries and bilateral rotator cuff surgeries, these exercises will be a God send!

Some years ago i got paralysis in my hands. Having them paralysed for several years left my entire upper body absolutely withered and when i was finally well again i barely had the strength to lift a box of milk. At the same time i was very depressed and saw a psychologist regularly for a whole year. Today i have trained regularly for 2 years. I can do the 2 minute hang with two hands and i can run 10km in 50 minutes. Really nothing special but i do feel like a god damn lion, and i'm here to tell you to listen to this man. It is extremely hard to be happy and content if your body is not working like a human body is intended to work. And that means, among other things, being able to run, jump and hang! Oh, and i almost forgot. My training has also caused every other physical ailment in my body to just disappear. Is your back aching? Your doctor will give you a reason that they can point out on a x-ray image, but 9 times out of 10, what caused that reason is the fact that you are weak. If you were strong you muscles would keep your disks stable and save you from ever having that hernia in the first place. I had two of them when i begun training and neither of them has bothered me for some time now. I swear to god, when you feel the difference you become a whole new better person. It will affect every single aspect of your life from your mood to your longevity.

I'm 63, weigh 230lbs dressed, haven't trained in 20 years and have had a torn infraspinatus tendon in the last 5 years, yet I still believe I can do this. What could possibly go wrong! 😂😂😂

I'm 31 and super into fitness but was plagued with shoulder issues and a rotator cuff tear a few years ago. Started doing hangs after hearing about it from elsewhere about a year ago and it immediately improved everything in my shoulder and nowadays I'm pain free with full shoulder mobility/strength and surpassing even my past gym strength with no surgery needed. I could already do 10+ pullups even before but relatively recently realized I could not hang from 1 arm for even 1 second, so decided its something I want to get back and have been working on it slowly. Just yesterday I worked up to a 1 arm hang for 15 seconds per arm. Slowly working back up. Thanks for the content.

Anybody into calisthenics, being able to do monkey bars is more important than pullups, just my opinion.

Great video. I am 66 and hang from bars most days. Yep like being a kid again. I do pullups, buttterfly pullups, one arm hangs, swings and kips. I have encouraged others my age to hang and they all say it is great for their backs. I am working towards a muscle up. Will it ever happen? Who knows but it is fun trying. 😅

I can hang from a bar, swing my legs upward and over then Sit on top of the bar. Of course my age helps. (I'm 71) 😯

Great video! I’ve been doing monkey bars as part of my training for 8 or 9 years now and it’s not only changed my body it’s also changed the way I look at exercise! I believe hanging, swinging and climbing are part of our DNA and monkey bars allows us the chance express some of our primal movement needs 🐒 I was lucky enough to have a go at the world’s longest monkey bars a couple of years back - all 150 metres of them 🤯 great experience! Thanks again for sharing ✌🏼

I gotta do this, wouldn't it surprise my grandkids and impress my friends and family if I could do it? Lol. I think it might take me a while but I can hang for 20 seconds. My grip is a big challenge.

I'm not sure I learned anything, but I enjoyed it. I'm 65, hang, swing, and do other hanging exercises regularly. I do warm up by swinging with some of my weight on my feet on the ground. Club-bell training has improved my shoulder strength, stability, and mobility. Basketball shooting and rebounding's overhead play also make my shoulders stay good.

Thank you for this - great ideas always to get and stay strong.

I built my monkey bar powers in my 40's for the first time - never could do them as a kid!

as a grown man i cannot simply go to a playground without a kid with me if there are kids present! times are different and people are weird these days! i did it once because i wanted to use a swing.... people kept looking at me as if i were a potential pedo. very sad! i am just a grown man who still is in touch with his inner child and i loved swinging as a kid and i still like it.

Fast is weak, slow is mighty! 💪🏻💪🏻💪🏻🙏🏻

my pull up bar is in my kitchen and im kinda sad that this video reminds me that i neglect it. i found this a few days after deciding im going to focus on my back so im sticking around this channel for a while

2 months on the routine, almost getting the 2min mark and also improved my bars [chins and pulls] shoulder is stronger and even my swiming improved. So many insights on support muscles could be drawn from this, keep up the great work! 💪😁👍

This was a fun change of pace! Not got any monkey bars near me but am inspired to use my pull-up bar for more variety. Thanks! :-)

Thanks for the great instructions. I'm working on this so I can keep up with my daughter when we play.

I've been mixing up 30 - 45 sec dead hangs with monkey bar drills but struggling with single hand practise for pull-ups. Thanks for setting me straight on this - can give this a go at the gym tomorrow!

It's worth pointing out that doing the monkey bars as an adult is much harder than as a child. You have a 180 lb weight on a 6ft lever, vs a 60-80 lb weight on a 3-4ft lever. It's great to learn, but be patient as your body is now a totally different tool.

Challenge accepted!💪

Thanks for an amazing video! You've reminded me how important brachiation is, as it's one of the most recent legacies from the various species that comprise our distant ancestors.

The thing about monkey bars has always been more a problem of grip strength than shoulders for me

Thanks

I remember it wasn’t until 3rd grade that I could do the monkey bars let alone pull ups. Wish there were more “playground” equipment areas for adults to use without looking weird.

Thanks!

Thank you! You explain everything well. What did I learn? That I can only passif hang for about 5 seconds before my shoulders explode :-) But... I installed a multigrip bar today so at least I can practice...

I'm 63. I've just tried on a bar jammed in my door way. I can swap one hand to the other quickly - really difficult. Can't hang though on one arm. I reckon I can do 30 second passive and actives, maybe longer - I try these every now and then. But the one-handed - I reckon that's gonna be months of work.

Also, a little discussion on using your hips to create swing and using your trailing hand to create back swing helps . The more swing, the closer the next bar is, the less you have to reach

Could you talk about the hand grip? It hurts my hands. Thanks!

I'm 38 and can do pull-ups no problem but I tried the monkey bars for the first time since i was a teen. Man, I thought my shoulders were gonna pop out the sockets😂

Ha! right down my alley. Remember being able to do the monkey bars easily as a kid, recently saw some near some paths we have around here and nada, nothing, not a chance. However, recently got over 1 min for just hanging, and pleased with the goal. (this from wanting to do a pullup) Looks like a lot of us guys from our 60s + are here, not surprised. You've given me some goals: 2 min some active lifts and even the one arm hang, onward and upward. PS folks, it takes a while started maybe 4 months ago and gone from 40 secs to one minute but perfectly understanding and agree with being slow and patient.

Just watched your video. I am 44 and noticed (to my disdain) 3 weeks ago that I am not able to hand on one hand. My grip would slip in less than a second. I do pullups (not many) and generally try to be healthy, so I decided to fix it. Intuitively I started doing what you are proposing in this video. Hanging on my both arms, both passive and active, then I started doing the monkey bars and only then I tested my one arm hang. I can already do it, but not that nicely as you do :) I will train one arm hang a bit more and try to work up to 2 minute 2 hands hang (I can now do 1 minute). Thanks for the video I feel this is extremely healthy for me. Both arms and spine work here as nature intended.

Could you explain what we’re working in terms of muscles and micro muscles when hanging and brachiating. I am still a bit mystified by upper body and shoulder girdle and would be motivated by having a better idea of the muscles I’m building up while doing this pretty painful practice. I’m an above average strength female in chaturanga, press ups and simple hand weights but hanging - ahhhhh!!! Just the burning on my hands is discouraging already. I struggle with the grip and am finding it hard to train regularly enough to make progress. Tips and more knowledge on this would be much appreciated. Many thanks for the quality, depth and great psychology in your videos.

I love pull ups and chin ups, the one arm hang i do spin and never thought to do it on the end and stop myself from spinning.

I will start soon, it looks cool, and I think this is going to be beneficial. I'm 45.

Ffffuuu.. this is tough! I've trained this in the past but now seeing this video I decided to add it to my regimen. Now I did do my pullups training just a while ago so didn't start fresh on the hangs, but still, getting just under one full minute on two hands is really unacceptable. So, 44yo here and not able to do monkey bars yet, but will work towards it from this day onward. At least a minute hang per day every day on top of my other training and we'll go from there increasing the numbers once it feels comfortable enough.

I think I’d like that bar you’re hanging from in the garage. Mostly to loosen my shoulders and lengthen my vertebrae. Can you please link that in your equipment list?

After four months of hanging, hanging, hanging, the progress now comes rapidly. It's so much fun and freedom in how to work out, while the others at the gym continue rather monotonous static machine exercises.

Tried passive hangs some weeks ago, I was baffled how difficult it was. Now I can hang for 100 seconds straight. I'm working on it at 33, hope I could impress the whole town at my local playground by 34. Jokes aside, those exercises are pretty fun.

Very very hard. Tried it today and can only hold for 10 seconds. Will keep working on this every day indeed!

Great video. I’m 68. Can do 6 pull ups on a good day. I recently tried to do the monkey bars on a local parcours trail and was not able to do it. I was perplexed. I used to do them as a kid. Then, I found out that we lose grip strength as we age. I can’t hang with one hand. This morning I tried a two hand hang and was only able to get 30 seconds. My mission is longer two hand hangs, then one hand hangs. I plan to conquer the monkey bars by June 1st…. This year, LOL!

Memories! I have to do this because I used to live on the monkey bars.

My physical therapist wants me to be able to do monkey bars to fix mobility problems in my shoulders. They are helping!

51 year old female and I do them at the gym. So proud of myself 😀

I couldn’t do them as a kid but I think I’ll try this. Now to find some monkey bars. 🙈

Great video! I think this is a great mindset and approach to fitness. I agree adults should be able to do this too!

Yes, that’s one of my routines. Gymnastics rings,monkey bar,kettle bell and a steel mace. Stay strong and keep going! Thanks!

Crazy I was just at the park with my kids the other day and realized that I couldn't do the monkey bars. It was pretty frustrating to say the least. Then this video comes rolling through on my youtube. LOL

It took five minutes to get it back I was 50. 1. Hang from two poles, body in the middle, and swing gently feeling the weight on you palms. 2. Gradually increase the amplitude until you notice that one hand is light , gently and rhythmically lift that hand and replace it as you gently swing side to side. Getting this to feel good is a TIMING problem. Stick on this step until there is no 'wrenching' feeling in the supporting hand as the other lifts. You want to feel even and gentle transfer of weight. 3. When this is good instead of just lifting your hand place it on the next bar and return it on the next in swing, do this a few times on both sides. Congratulations you have learned how to swing rhythmically. The body is a pendulum and at the end of a swing is literally weightless when you learn to feel and enjoy this you will have returned to a childhood type of facility.Be extremely careful of giving any advice to children on how to move , best set a terriffic example and leave them in peace to work it out themselves.

Officially into my upper thirties now as I'm regaining the strength to do this because like hell am I going to let my 8 year old both trash talk me and thrash me in monkey bar races. Question! I've been introduced to a few mobility and corrective type exercises as I've started my weightlifting and fitness journey to help with old, lingering shoulder issues. Since you mentioned doing these 2 days a week, that actually fits conveniently in my rest days (I do full body workouts M+W+F) and I had already designated T & Th to being shoulder mobility days. The current plan was to warmup with external rotation resistance bands, then barbell-only behind-the-neck overhead press, then dumbbell pullover, then rear and side delt raise exercises. Would hanging exercises be a good idea to add to this kind of workout or should I separate it to a different time of day?

62 and getting closer in the last 6 weeks. Can do 2 arm hang for 2 sets of 1 minute. When I started I couldn't do 3 seconds.

70 days already passed i can hang on 2 hands with maybe 50 second max. But i weight 95 kg with 180 cm height. Maybe because that my progress isnt faster but im happy i will continue

I couldn't even do it as a kid, but I will learn

As others have mentioned, shoulder and arm strength is not the issue. It's lack of grip strength that limits my Monkey Bars prowess. My fingers give out after about 20 seconds of hanging.

When I started to do pullups, I automatically build enough strength to do one arm hang and monkey bar

I'd like to think i have a decently strong grip, but man hanging in one arm while weighing about 140kg (308lb) is just rough, it's doable though and i can definitely feel improvement once i start working on it

I’m 31 245lbs and been in the gym for the past 6months, I can play again

I just installed that exact same type grab bar in a shower. it never occured to me to see it as a pullup bar. It was quite a bargain at 20 bucks too.

Shout-out to Matt. I've been following you for more than a decade?😮 You're my secret hero 💪 I do share you but no one gets you like I do lol Thank you 🙏 🐒🪜👍

this morning I got my fat arse to the local outdoor gym, and managed the monkey bars a few times, then felt I was going to pass out Your video is very reassuring 😅 going back in two days to keep trying Never needed more proof that we are in fact just furless apes though haha

Bold of you to assume that I was even able to do the monkey bars as a child.

Another reason to take my kid to the park! I love your videos.

As a 40yo who squatted and deadlifted 400lbs. And can do 8 pull ups, one arm hands are super difficult. Don’t get discouraged thinking this is easy. I can do the monkey bars, but passively hanging from one arm is really hard. I can’t last long, especially with my left hand.

i rarely left the house since covid. a few weeks ago i tried hanging. i cannot do passive hang at all, pain at my left shoulder is unbearable. i can do 5-10 seconds active hang and again after that the pain at my left shoulder becomes unbearable. so instead i decided work on way lighter exercises. then i will be able to do hangs, monkey bars etc. i am really looking forward to at least hang for 30 seconds

I use elastic bands to progress slowly with one hand hanging 🙉

What's the logic behind not wrapping your thumb around the bar opposite the other 4 fingers? I see people put their thumb on the same side of the bar as the rest of the fingers and it baffles me. In gymnastics it makes sense to do that when you're doing catch and release on the uneven bars, but monkey bars are nowhere near as complex. On the high bar typically it's wrapped opposite the four for security.

Can you hang if you’ve had spinal fusion?

It’s crazy I rock climbed for about 8 years and easily could do monkey bars then I had to stop climbing due to hand injury then I had kids so I haven’t climbed in 5 years now monkey bars are very hard for me

good job. now lets do pullups

Oh, I used to be so good at the monkey bars!

I'm 38 and can do pull-ups no problem but I tried the monkey bars for the first time since i was a teen. Man, I thought my shoulders were gonna pop out the sockets

I'll tell you what I don't remember: hand rips. I've gotten into Ocr and monkey bars are great but my palms are terrified

I need to impress myself 😅

Body weight is the real issue. 250lb strong man can hardly do pull ups but 160 kid can do a lot.

A pull up bar that goes in the doorway would help prepare me for monkey bars. 🤔

Good tips but this is missing one thing. You still need some grip strength also.

Are gloves helpful?

👍

I really want to be able to hang by my hands again, I’m so stiff now a dats I can hardly get my hands up o er my head.

I'm not able to do it as an adult and I wasn't able to do it as a child. I never in my life was able to do that. I also can't do push ups. In school I was also bad in throwing balls. So I was allowed to swim. That's my element. With swimming I saved my school grade. But I'm going to try this your way.

What can I do with the pain in the hands, the beginning of blisters.

I'm getting a set of Funky Monkey bars for my 60th birthday so I can stop weirding out the mothers at the playground. Might even let the grandkids use them.

I couldnt even master the monkey bars as a kid. It always caused a burning feeling in my armpit

Show us those rings you got soaking up dust in the garage.

what if your shoulder hurts from hanging

This blowing my mind how much is involved to get to a level of a child lol!

i really thought you were markiplier for a second

Monkey bar is Lats (=back) and biceps and gripstrength. Not shoulders. Shoulders are for pushing, not pulling.

They should have them on the entrance to the supermarkets so if you cant get in you cant eat 😂

Not so easy for heavy people

I'm 60 years young. Chimp mode.

Prima è meglio scaldare bene le spalle con degli elastici. 68 qui.

Many adults? More like 99%. I don't know anyone who can, or is even willing to try - maybe a few people at the gym or park, that's it.

Last time i was in a monkey bar i ruined my liver not my shoulders 😂