Dead Hang
Vertical pull, bodyweight, forearms
The dead hang is hanging from a bar with straight arms. It builds grip and gets the shoulders used to holding the body's weight overhead. It suits anyone working toward pull ups.
Setting up
- Stand under a sturdy pull up bar.
- Reach up and grip it overhand, hands about shoulder width apart.
How to do a dead hang
- Lift the feet off the floor, bending the knees if the bar is low.
- Hang with the arms straight.
- Breathe and relax the body.
- Hang for the time you set.
- Step down carefully.
Breathing. Breathe slowly and steadily through the hang.
Muscles worked
- Mainly
- Forearms
- Also
- Lats and upper back
Common mistakes
- Jumping off with a jolt. A jolt loses the grip, so step into the hang.
- Bending the arms. Straight arms are the hang, so let them lengthen.
- Swinging. Stillness makes it easier to hold, so let the swing settle.
Harder
- Harder
- Scapular Pull-Up, Pull-Up
