How to do a Dead Hang

Reviewed by JP Michelsen, CPT, B.A. Kinesiology

About Dead Hang

Sets Logged
743,705
Popularity Rank
185th
Difficulty
Beginner
Back Strength
56 mSCORE 64th
Equipment Required

Target muscles worked

Primary Muscles
Back
Secondary Muscles
Lower Back

Instructions for Proper Form

The Dead Hang involves hanging from a pull-up bar with straight arms and relaxed shoulders for as long as possible. It is an excellent exercise for improving grip strength, decompressing the spine, and enhancing shoulder stability. Regular practice can also help in increasing endurance for other pull-up bar exercises.

  1. Grab ahold of a pull up bar outside shoulder width apart allowing your feet to hang above the floor.
  2. Relax your shoulders and spine to feel your body elongate.
  3. Hold this position for 15-30 seconds or until you feel your grip loosen.

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