Dead Hang.

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.

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.

Questions, answered.

What is the Dead Hang?

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

What muscles does the Dead Hang work?

The Dead Hang primarily works your grip and shoulders. It also recruits your core as secondary movers.

What equipment do I need for the Dead Hang?

You need a pull-up bar to perform the Dead Hang.

How many sets and reps should I do for the Dead Hang?

A typical prescription for the Dead Hang is 2–4 sets of 30–60 seconds. Rest about 45–75 seconds between sets.

Is the Dead Hang good for beginners?

Yes. The Dead Hang is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.