What’s up, guys? Jeff Cavaliere, I’m going to show you something to do every,
single morning. I promise, if you do this it’s going to
help you a lot. You’re going to improve your posture, you’re
going to improve your grip strength, and you’re going to improve your abs. You’ll also have a little bit of an indicator
of where your CNS is, in terms of your training, and where you might want to dial it back a
little bit. We can do this all in two and a half minutes. The first thing I do when I roll out of bed
everyday – you guys know, I’ve shared this with you before – I drink water. I try to get at least 20oz to 24oz of water
in. I’ll leave two bottles out that are room
temperature so it’s easier for me to drink and it sets me off on the right foot. I think it’s very, very important. You are dehydrated when you wake up. There’s no two ways about it. Unless you’re getting up in the middle of
the night to drink water – which a lot of us don’t do – you’re going to be dehydrated. It’s your great opportunity here to make
a habit of getting water in first thing in the day. Then we take this all-important stop here
as I walk through the bathroom. I have a pullup bar that I hang from my closet. What this does is gives me a one-minute opportunity,
two times, to get something really important done. The first thing I do is, I want to try and
decompress my spine. What I do is grab the bar and drop my pelvis. My toes can be in contact with the ground
here. I’m actually advising it. Very, very lightly though. When I do that and drop, my pelvis – I’m
able to decompress that lumbar spine. You can literally feel the pelvis drop and
the weight of the pelvis drop, which allows those spinal segments to decompress. So, it should allow you to feel a bit looser,
and better through there. The second thing is, posturally I’m able
to get extension here through my thoracic spine. That mid-back area is the area we always sit
hunched over through the whole day. This is our chance to always get good extension
every, single day for at least a minute, to start off the day. It’s the cumulative effect that has the
biggest impact when you do this. I try to reach my head through here to reinforce
as much extension as I can through that area. Obviously, just gripping the bar for a minute
is going to have that cumulative effect of working on our form and our grip strength. I’ve indicated before how that could be
a sign – an early sign – of whether or not you might be doing too much, frying yourself
out with the training. If your grip strength is not where it needs
to be, and you start to lose strength during these two, one minute sessions; it’s probably
an indicator that you’re tiring out a little bit. But next we want to go, immediately, as soon
as we’re done we turn around and now we turn this into an ab exercise. You really just have to hang. I mentioned before, when I had my hernia one
of the hardest things I could do to get myself back on track was just hanging from a bar. That’s one of the biggest things that your
abs are responsible for. What you do is just hollow out in here and
just hold. This time, for my arms, instead of just dropping
down I want to get a little bit of stability. Pull down through the shoulder blades so I
get some scapular stability, too. That’s another thing I think we lose sight
of; developing those muscles in the back. So, I hold it. So, I’ve got one-minute holding with the
purpose of decompressing, one minute of holding to actually work on the abs. The cumulative effect, knowing that the two,
one-minute holds are going to help us build our form, strength, and forearms in general,
and also have an indicator of where we might be in our training. It’s such a short, quick routine. It’s so easy to do. All you need is that pullup bar and to remember
to start making some new habits – the good habits – for the long term. If you’re looking for a program that sets
you off on the right track to having really good habits, to change your whole body around;
that’s what we do with the ATHLEANX program. I literally lay it out step by step, so you
don’t miss a step. You get into a habit and you make this a lifestyle,
you’ll start making huge, huge changes in your body. That’s over at In the meantime, if you’ve found this video
helpful leave your comments and thumbs up below. Let us know what else you want me to cover
and I’ll do my best to do that for you in the days and weeks ahead. All right, guys. See you soon.

100 Replies to “Do This EVERY Morning! (WORKOUT OR NOT)

  1. Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!

  2. question : shoulder blades stay tight, pinched and down the whole time. cause if done wrong there it could cause the opposite effect.

  3. Awesome tip, except I tried to hang a pull up bar in the bathroom and the next day the missus hid it!

    Jeff, need another solution bro?

  4. How compressed can your spine be after lying down all night? Wouldn't this be more important before bed? I hear you can be up to an inch taller in the morning, from your spine being decompressed.

  5. Jeff: “You need to learn how to work on your abs while you sleep wether you have a six pack or not. What you have to do before you lay down and close your eyes is start to…”

  6. I owned one of those door mounted pullup bars until one way it unlatched from the door mid pullup and I smashed the back of my head onto the concrete floor below. Be careful with those.

  7. Drink lemon water with ginger in the morning. Suppresses hunger; helpful if you do intermittent fasting and a good source of vitamin C.

  8. Wow this is awesome, I did the decompression already on my door frames because it feels amazing, but the ab engaging… never thought to do that. Can't do that on my door frame though 😄

  9. ok, someone who is experienced help me out. Joe Rogan said these kind of bars are dangerous, however, I equally respect Athlean-X. So who is, say, "more correct"? I am sure there are some bad things that can occur, just interested to know

  10. I'd say it makes more sense to decompress your spine in the evening, if you slept all night then there's not much to decompress unless you sleep standing up like a horse 😀

  11. Wasn't sure if this was a thing, i was doing this a few years ago but just thought it was null. Guess not. Ive always had a light grip , ill go back and try again.

  12. I hung from a bar and immediately I felt light headed, vision started going and dizziness. Also I felt 2 big pops in my lower back and pelvis. I immediately let go. 5 minutes later I did it again and the same thing happened, minus the pops.

    Any idea what happened?

  13. After installing a pull up bar on my door like half a month ago and decompressing my back a few times a day, it feels much much better, even my posture is better, I rarely feel pain anymore.

  14. I love these quick tips videos man.
    Thanks for this.
    Not a day goes by without me doing this routine.
    Often more than once, even throughout the decompress all the sitting by the computer.
    Cheers from Portugal

  15. Good vid!

    I trust Jeff with all workout routines! I can tell his word is sure, I didn’t even know he had a hernia, I did too and I didn’t want to go to a doctor or pay loads of money to get my “back fixed” i stumbled upon one of his videos on decompressing the spine and the discs, at first I thought it was a joke.. “decompress your spine”? I never heard of it before… but I had no other choice and wanted ANY kind of relief from the pain… I went to the park the next day to try it for myself, thinking it would be just another guy in YouTube trying to give weak advice for view and likes… I went to the the pull up bar and I did it and right after I felt like the pain was lessened by sooo much! Then every other day I decompress and I barely feel the hernia anymore… it’s like my back took a drink of water and is refreshed.. before, I couldn’t even bend over without wanting to scream in pain… the pain shot through my leg so I knew something was messed up… but after watching Jeff I am back to playing basketball and working out properly and moving actually better than before the hernia showed up… thanks Jeff! Keep up the good content!! 👏👏

  16. Pushing my head forward and thru while hanging gets that cervical spine area so good! I have never figured out to stretch that area till now! thanks! 👍

  17. I like adding small healthy things to my routine.. if you ever fall off that wagon, it's so easy to at least start this up the next morning

  18. Shouldn’t the spine be decompressed anyway, if you’re just getting out of bed? Gravity hasn’t taken its toll on your spin during sleep. I thought we’re about an inch taller first thing in the morning because of this?

  19. I am a woman that is a hardgainer. I am making no muscle growth progress though I have bumped up my weights. I eat a lot of protein and cut down on my cardio, which was hiit. What can I do differently to see muscle growth? I have started eating cleaner this past month.

  20. Hi Athlean, i have problem with supraspinatus tear, i was doing this dead hang everyday from two weeks and i feel pain in my shoulders.What should i do stop this or continue?

  21. I just discovered one thing we have in common, no, not the large LCD in the bathroom or the six pack abs, we both wake up alone. I really don't know why (other than humor aspect), I expected to see couple of hotties in the bed when Jeff woke up, and they would be reaching out to him saying "come back to bed tiger". That is usually the dream I wake up from…

  22. Hi Jeff, I'm new here in this channel and want to say thank you for your helpful videos and advices to keep us fit and strong, also want to say thanks, that you wrote down the whole explanation in a constructively way below the clip, that helps me a lot to understand it really, cause I felt that you are speaking so quickly, that I'm not always be sure to follow your words in the right way😉😉
    Please….Keep on doing such an informational and good work!!! Have a nice day, and if you have time, I'm really happy to see your answers here in the comments, when guys have a question 👍😍👍

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