Movement overview

The Dead Hang is a simple yet effective exercise that involves hanging from a pull-up bar with your arms fully extended. This exercise primarily targets the grip strength and can also help in decompressing the spine, improving shoulder mobility, and enhancing overall upper body endurance.

Step-by-step cues

1. Find a sturdy pull-up bar and ensure it can support your weight.
2. Stand below the bar, reach up, and grasp it with an overhand grip, hands shoulder-width apart.
3. Lift your feet off the ground by bending your knees or crossing your ankles.
4. Allow your body to hang freely with arms fully extended and shoulders engaged.
5. Keep your core tight and avoid swinging or excessive movement.
6. Hold this position for as long as you can maintain proper form.

Technical tips

• Ensure your grip is firm but not overly tense to avoid premature fatigue.
• Engage your shoulder blades by slightly retracting them to stabilize your position.
• Focus on breathing steadily throughout the exercise to maintain endurance.
• Start with shorter durations and gradually increase the time as your grip strength improves.
• Avoid shrugging your shoulders up towards your ears; keep them down and relaxed.
• If new to this exercise, consider using wrist straps for additional support.