Demo & instructions
Dead Hang
Also known as: Bar Hang, Passive Hang
Instructions
Simply hanging from a bar with straight arms for time. It builds grip endurance and gets you comfortable supporting your full weight before moving on to pull-ups and hanging core work.
- Movement
- Vertical pull
- Type
- Isolation
- Level
- Beginner
- Typical range
- 10–60 sec
Setup
- 1Stand under a pull-up bar, using a box or step if you cannot reach it comfortably.
- 2Take an overhand grip just outside shoulder width and wrap your thumbs around the bar.
- 3Ease your weight onto your hands and lift your feet off the floor or step.
Execution
- 1Hang with your arms straight and your legs quiet beneath you.
- 2Keep a light tension through your shoulders and middle so you are not swinging.
Target
Equipment
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
