Fulcrum stretch like hanging

I remember reading on the site somewhere that hanging straight down causes base girth gains because its like useing your pelvic as a fulcrum.. Im not ready to get into hanging but I am ready for base gains so I am planning to mimic the hanging base gains.. My question is, would BTC stretch or straight down stretch work best to try to mimic what people get for base gains from hanging straight down? Also, what is the longest to hold the stretch?