Headbangers

How To Do Headbangers

1. Hang On The Bar

Begin in a dead hang by gripping firmly on the bar using an underhand grip at shoulder-width apart. Your feet should be off the ground and your core is squeezed.

Headbangers Workout

• Beginners should perform between 4-6 reps, for 4 sets, 3 times a week.
• Intermediate-level athletes should perform between 8-18 reps, for 4 sets, 3 times a week.
• Advanced level athletes should perform 20+ reps or more for 4 sets, 3 times a week.

You should move on to harder variations once you have achieved your reps and set goals.

It is highly recommended that you utilize supersets to increase time under tension on the working muscles, which will overload the muscles, therefore, enhancing your muscular endurance and strength. An example workout could be:

• 3 chin-ups + 5 headbangers
• 3 chin-ups + 5 headbangers + 5s chin above bar isometric hold
• 3 pull-ups + 5 headbangers
• 3 pull-ups + 5 headbangers + 5s chin above bar isometric hold

The workout example above should be practiced for 4 sets, 2-3 times a week.

Headbangers Benefits

Upper Body Hypertrophy

Headbangers do wonders for your upper body muscles due to their compound mechanics. It will target your lats, biceps, front shoulders, and abs. Practicing this consistently with high volume will definitely contribute to your muscle mass, giving you bigger biceps and a monster back. Moreover, your muscular endurance will skyrocket, which will be beneficial in other aspects of your workouts such as cardio, or HITT. 

Improve Posture

If you have slumping shoulders or a rounded back, it can lead to back problems and aches. To correct these issues, you should practice pull-ups and their variations to target the upper body muscles and strengthen them. This will help stabilize the spine, therefore, improving your posture

Improve Grip Strength

Headbangers will develop your grip strength as you will be holding your body weight up in the top chin-up position. This will fire your forearm muscles away and aid growth, giving you crushing grip strength. A stronger grip strength assists you in carrying, holding, and lifting items in your everyday life and your athletic performance. 

According to a 2021 study, hand grip strength is often used as an indicator of overall muscle strength in adults. Weak grip strength is associated with a variety of clinical consequences including overall morbidity, and mortality, and is an integral diagnostic component of sarcopenia.

Head bangers Variations

L-Sit Headbangers

This variation is a progression that will activate your core as you will bring your legs up at a 90 degrees angle in relation, creating an L-sit. This helps to develop midline stability and strength. To perform this exercise you will:

1. Begin in a dead-hang position gripping firmly on the bar using the either pronated or supinated grip, at shoulder-width apart. Your feet should be off the ground. Keep your core tight.
2. Exhale and pull up to the top position where your chin is above the bar. Lift up your legs until they are at a 90 degrees angle in relation to your torso to hold an L-Sit. This is your starting position.
3. Create a push and pull motion by explosively pushing your head away from the bar by horizontally extending your arms, followed by pulling yourself back to the starting position. Aim to keep your chin above the bar throughout the movement.
4. Repeat this push and pull motion between 5-20 reps for 4 sets.

Headbangers Head Underbar

Headbangers head underbar is a regression to the regular headbangers. You will pull up using either a pronated or supinated grip until your head is just below the bar (bottom half pull-up). This is great if you are not yet able to perform a full pull-up, and you will still get the same benefits in targeting your biceps and lats. To perform this, you will:

1. Begin in a dead-hang position gripping firmly on the bar using the either pronated or supinated grip, at shoulder-width apart. Your feet should be off the ground. Engage your core.
2. Exhale and pull up until your head is below the bar (bottom half pull-up position). This is your starting position.
3. Create a push and pull motion by explosively pushing your head away from the bar by horizontally extending your arms, followed by pulling yourself back to the starting position.
4. Repeat this push and pull motion between 5-20 reps for 4 sets.

Headbangers Mixed Grip

Headbangers with mixed grip utilize both the pronated and supinated grip. This will increase lateral instability, which will develop your core, and broaden your lats (make sure to switch grip to prevent muscle imbalances!). To perform this, you will:

1. Start in a dead-hang position gripping firmly on the bar at shoulder-width apart, using a pronated grip in one hand, and supinated grip in the other. Your feet should be off the ground. Engage your core.
2. Exhale and pull up until your chin is above the bar, to the top half pull-up position. This is your starting position.
3. Create a push and pull motion by explosively pushing your head away from the bar by horizontally extending your arms, followed by pulling yourself back to the starting position.
4. Repeat this push and pull motion between 5-20 reps for 4 sets. Switch grips after every set.

The Final Verdict: Headbangers Exercise

Headbangers is definitely up there for the top five pull-up variations. Doing this exercise well can help improve your ability to do others, such as weighted pull-ups and muscle-ups. because they will still build your lats, biceps, shoulders, forearms, and core. Definitely add this into your routine to reduce boredom and the risk of injury. I recommend you to check out the following pull-up variations to further enhance your gains:

• Weighted Pull-Ups Tutorial
• Muscle Up Tutorial
• Dead Hanging Tutorial

As always, thank you for reading this article, and hope you've found value in it. if you have any questions about the Redge Fit or anything about fitness, feel free to drop a comment down below, and don’t forget to give me a follow on  YouTube, Tiktok, and Instagram where I will be posting useful content regularly!

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