Dead Hang
Hold it as long as you can
Hang from the bar with straight arms and relaxed shoulders, and hold.
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Dead Hang
The dead hang is exactly what it sounds like: hanging from a bar with straight arms and loose shoulders for as long as you can hold. It builds grip strength, decompresses the spine, and helps steady the shoulders. Regular hangs also build the endurance that carries over to other bar work like pull-ups.
How to do it
- 1
Grab a pull-up bar overhand, hands just outside shoulder width, and let your feet clear the floor.
- 2
Let your shoulders and spine relax so your body lengthens under the hang.
- 3
Keep your grip firm and breathe steadily.
- 4
Hold for 15 to 30 seconds, or until your grip starts to slip.
- 5
Step down and rest, then repeat if desired.