Ben GreenfieldFounder, Ben Greenfield Life

How To Get Six-Pack Abs (RESULTS GUARANTEED)

30 Mar 2026 · 1 min

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1:01

In this segment, Ben Greenfield explains his personal spinal decompression practices that he incorporates before workouts to enhance joint blood flow and mobility. He describes three main methods: (1) traveling with a decompression belt worn around the waist; (2) using gravity boots or an inversion table at home to lengthen the spine; and (3) hanging upside‑down for 1–3 minutes, sometimes adding a sandbag for extra traction, and also performing shoulder traction. He emphasizes that these routines are performed right before training to improve spinal length, increase circulation to the joints, and prepare the shoulders for the upcoming workout.

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When I'm traveling, a lot of times I'll travel with like a decompression belt that I put around my waist. When I am at home, I'll often use boots like this, which are basically just like gravity boots, or an inversion table, uh, to just lengthen the spine, uh, because gravity basically acts on your spine all day long. You can basically decompress the spine and bring a little bit of extra blood flow to the joints. When the traction And my favorite time to do it is just right before I start my workout. I'll just hang upside down for anywhere from 1 to 3 minutes, kind of twisting and moving. Occasionally with these boots, I can pick up a, like a sandbag for weight, a little bit of extra traction. Basically, I'll just hang like this for a little bit before I start my actual workout. After I traction the spine with something like this, I'll just hang, hang for a little bit, traction shoulders as well.