Towel Dead Hang

Technique

The towel dead hang is a hang from a pull-up bar while gripping two towels draped over it instead of the bar itself. The thick, unstable towel forces the fingers and forearm flexors to squeeze much harder than on a bare bar, which builds crushing grip strength useful for climbing, grappling sports and heavy pulling.

Steps

1. Drape two small towels over a pull-up bar about shoulder-width apart
2. Grab one towel in each hand, wrapping your fingers tightly around the fabric
3. Lift your feet and hang with your arms straight and shoulders slightly engaged, not shrugged up to the ears
4. Hold for time while breathing steadily, then step down safely before the grip fails completely

Common mistakes

• Letting the shoulders sink fully and hanging passively on the joints
• Swinging or kicking to stay up longer

Variations

• Single-towel hang with both hands
• Dead hang on a bare bar

FAQ