HyperBody
Exercise library · Core

Dead Hang.

An accessory exercise that improves grip strength, shoulder health, and spinal decompression.

BeginnerPull-Up Bar
Dead Hang
The numbers
Sets
2–4
Duration
30–60
Rest
45–75
Muscles
Primary
Grip · Shoulders
Secondary
Core
The play-by-play

How to do it.

  1. Step 01

    Grasp a pull-up bar with an overhand, slightly wider than shoulder-width grip.

  2. Step 02

    Allow your body to hang freely, fully extending your arms.

  3. Step 03

    Relax your shoulders, letting your lats stretch.

  4. Step 04

    Maintain a passive hang, focusing on grip endurance.

  5. Step 05

    Keep your core lightly engaged to prevent excessive sway.

  6. Step 06

    Hold for a prescribed duration before safely dismounting.

What separates good from great

Pro cues.

  • Ensure a secure grip to prevent falling.

  • Start with shorter durations and gradually increase time.

  • Focus on relaxing your body and decompressing your spine.