Dead Hang
Shoulders relax up toward ears.
- Level
- Intermediate
- Equipment
- Pull-Up Bar
- Movement
- Dead hang · Hanging
- Tracks
- Duration
Works
Forearms Abdominals Lats Shoulders Back
How to do it
- Grip a pull-up bar with hands slightly wider than shoulder width.
- Lift your feet off the floor until your arms are fully extended.
- Relax your shoulders to let them rise toward your ears.
- Keep your core tight and legs straight or slightly bent.
- Hold the position for the desired duration without swinging.
Common mistakes
- Swinging the legs or kipping the body.
- Bending the elbows instead of keeping arms straight.
- Shrugging the shoulders excessively in an active hang.
Safety
Avoid this movement if you have recent shoulder dislocations or acute rotator cuff injuries.
Drop down immediately if you feel sharp pain in the elbows or wrists.
Tips
- Breathe deeply into your belly to maintain core tension.
- Visualize lengthening your spine from tailbone to skull.
- Keep your gaze forward to avoid neck strain.
Details
- Base movement
- Dead hang
- Arms
- Both
- Legs straight or bent
- Straight legs
- Hand orientation
- Pronated (palms down / away)
- Grip width
- Wide
- Body position
- Hanging
- Load type
- Isometric hold
