Dead Hang

Technique

Grab the bar with a shoulder-width grip and hang with your full body weight, letting your shoulders and lats stretch out. Keep your core lightly braced and avoid swinging or shrugging up toward the bar. Breathe steadily and hold the position for as long as you can without your grip failing. Builds grip strength and decompresses the shoulders and spine.

Steps

1. Grip the bar with both hands about shoulder-width apart
2. Lift your feet and let your full body weight hang from the bar
3. Allow your shoulders and lats to lengthen without shrugging upward
4. Brace your core lightly and keep your body still
5. Breathe steadily and hold until just before your grip fails

Common mistakes

• Shrugging the shoulders up toward the bar
• Swinging or using momentum while hanging
• Holding the breath during the hang
• Continuing after the grip begins to slip

Variations

• Underhand-grip dead hang
• Neutral-grip dead hang
• Towel dead hang
• Weighted dead hang

FAQ