Dead hang
Log this in the trackerA simple hang from a bar for grip, shoulder health and decompression.
What it is
You hang from a pull-up bar and stay there. It builds grip endurance, exposes the shoulders to a supported overhead position, and feels good on a stiff back.
Muscles worked
Primary: Forearms. Secondary: Lats, Shoulders, Core.
How to perform it
- Take an overhand grip on a bar at about shoulder width and step or jump off.
- Let the arms straighten, keeping a little tension through the shoulders rather than hanging fully slack.
- Breathe steadily and keep the legs still.
- Step down under control rather than dropping from height.
Common form faults
- Swinging back and forth to pass the time. Cross the ankles and squeeze the glutes to stop the swing.
- Hanging completely limp from the shoulders on day one. Keep light tension through the shoulder blades until you have built tolerance for a full passive hang.
Programming
20 to 60 second hangs, two or three sets. A good finisher, and a simple weekly test: hang time tends to track grip and general robustness.
Plan your training
Variations & substitutions
Frequently asked questions
- How long should I be able to hang?
- A minute is a reasonable target for most healthy adults. Thirty seconds is a fine place to start from.
- Does hanging decompress the spine?
- It unloads the spine while you hang, and many people find it eases stiffness. Treat it as comfort and grip work rather than a treatment.