Making Moves Podcast

When was the last time you hung from something? For most people the honest answer is childhood. You stopped playing, you started sitting, and you let one of the most human positions there is die completely.
In this episode Vanja breaks down the power of the dead hang: how it decompresses the spine, opens the shoulders into a range modern life never uses, and loads the grip, forearms and elbows in exactly the stretched position tissue needs to get healthy again. The same practice that fixed years of shoulder injuries, compressed spinal discs and elbow issues, after rehab exercises never touched the problem.
Also covered: why grip strength keeps showing up in the research as one of the strongest predictors of longevity we have, why most people drop off the bar after 10 to 15 seconds, and what that number is really telling you about the state of your body.
Then the practical part: a three-step build from assisted hanging, to a full passive dead hang, to a daily practice you barely notice doing. Plus the day Vanja hung on a bar for 23 minutes, and why that had nothing to do with adrenaline and everything to do with the unremarkable daily reps nobody sees.
Test yourself today. Find a bar, hang, and note your number. That is your starting point.
The Mobility Kit is linked below and in the pinned comment: https://movesmethod.com/yttk
Ready to be coached 1:1? Apply here: https://movesmethodprogram.com/apply

Vanja was a pro athlete for a decade, and still couldn't squat to the floor like her 80-year-old grandmother. This is her origin story: the frozen shoulder nobody could fix, the Bikram yoga that never delivered, the seminar with Ido Portal that humbled her, and the idea that runs through everything she teaches now, we are humans first and movers second.
Get the Mobility Kit: https://movesmethod.com/yttk
Apply for 1:1 coaching: https://movesmethodprogram.com/apply
Instagram: https://www.instagram.com/vanja.moves/

The deep squat is a resting human position most adults have lost. When did you last sit all the way down, heels flat, ass to grass, resting at the bottom like it's a chair? In this episode Vanja covers what a deep squat asks of your ankles, knees, hips and spine, why sitting all day is the opposite position, how floor access and the sit-and-rise test predict how you age, and the step-by-step to rebuild your deep squat from wherever you're starting.
Follow for daily movement tips:
Instagram: https://www.instagram.com/vanja.moves/
Instagram: https://www.instagram.com/joshfearfit/
Making Moves Podcast: https://open.spotify.com/show/51jujEvcN9nE3lGq2IqRwU
Mobility Kit: https://movesmethod.com/yttk · 1:1 coaching: https://movesmethodprogram.com/apply
Keywords: deep squat, resting squat, ass to grass, ankle mobility, hip mobility, sit and rise test, floor access, longevity, squat mobility, how to squat deep, heels flat squat, knee pain
Educational only, not medical advice.

The way you look and feel in your body today is no accident. Your environment built it, and you allowed it. Most people fight with willpower and mindset while the room they live in trains them the other way every single day. In this episode I break down the three environments running your body without your permission: physical (your street, your kitchen, your stairs), social (the people whose standard you inherit), and technology (the feed that decides what feels normal before you're even awake). You don't rise to the occasion. You fall to the level of your environment. Build the room, and the body follows.
Grab the Mobility Kit: https://movesmethod.com/yttk
Apply to work with us 1:1: https://movesmethodprogram.com/apply
Follow Vanja: https://www.instagram.com/vanja.moves/
This content is for educational purposes only and is not intended as medical advice. Always consult healthcare professionals for personalized guidance regarding health conditions.

The body teaching you to move has been broken in more places than I can count: chronic tendinitis, two frozen shoulders, disc issues, hip flexor strains, posture problems, ganglion cysts and nerve damage in my spine. Today it doesn't break. In this episode I go through every injury and the lesson it forced on me, and the pattern that runs through all of them: the conventional approach manages problems, movement done right removes them. Your body isn't fragile. It's waiting for you to learn its language.
Grab the Mobility Kit: https://movesmethod.com/yttk
Apply to work with us 1:1: https://movesmethodprogram.com/apply
Follow Vanja: https://www.instagram.com/vanja.moves/
This content is for educational purposes only and is not intended as medical advice. Always consult healthcare professionals for personalized guidance regarding health conditions.