Dead Hang
Hang from a bar on straight arms to build grip and shoulder mobility.
How to do it
- Grip the bar slightly wider than shoulder-width.
- Hang on straight arms with your feet off the floor.
- Draw the shoulders slightly down from the ears without going fully slack.
- Brace your core and keep your legs together.
- Breathe evenly and hold on.
- Finish when your grip starts to fade and step down onto a support.
Key technique cue
Hang from a bar with straight arms, shoulders packed down, hold the grip to fatigue.
Common mistakes
- ✕ Fully relaxed shoulders up by the ears
- ✕ Swinging
- ✕ Holding the breath
- ✕ Jumping off with a hard landing
Benefits
- ✓ Grip and forearm strength
- ✓ Shoulder mobility
- ✓ Preparation for pull-ups
Progression: from easier to harder
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Step 1 You are here - Dead Hang
- Step 2
About the exercise
The basic bar hang. It strengthens the grip and forearms, opens the shoulders and lengthens the spine. Suitable for everyone and a good lead-in to pull-ups.
Updated
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