Dead Hang

Dead Hang

The dead hang develops grip strength and decompresses the spine.

Muscles Involved

• Finger flexors : maintain the grip
• Forearms : isometric endurance
• Spine : passive decompression

Step-by-Step Instructions

Step 1 — Grip

Hang from the pull-up bar, arms extended.

Step 2 — Hold

Hold as long as possible, body relaxed.

Step 3 — Breathing

Breathe deeply and regularly.

Sets and Reps

3 sets to max (aim for 60+ seconds).

Common Mistakes

• Too much tension : relax the body, only grip works
• Holding breath : breathe normally

Safety Tips

Excellent for spinal health. If grip fails, descend controlled, do not jump.

Variations

• Active hang : scapulae engaged
• One-arm hang : advanced, one arm at a time
• Towel hang : on a towel for more difficulty

Who Is This Exercise For?

All levels. Simple and beneficial exercise to practice daily.