Dead Hang
Quick Information
Category
Strength
Difficulty
Beginner
Equipment
Pull-Up Bar
Primary muscle group
Forearms
Secondary muscle groups
Latissimus Dorsi, Trapezius, Trunk
Movement pattern
Isometric Hang
Training goal
Grip Strength
Sport
General Athletic Development, Tactical / Military
Overview
Purpose. Build grip endurance and overhead shoulder tolerance.
How it fits the system. A beginner-level isometric hang entry in the Strength section, programmed to develop grip strength. Related work in the library: Towel Pull-Up and Cable Face Pull.
Primary muscles
Forearms
Secondary muscles
Latissimus Dorsi, Trapezius, Trunk
Movement pattern
Isometric Hang
Equipment
Pull-Up Bar
Difficulty
Beginner
How to Perform
- Take a pronated grip on a bar at about shoulder width.
- Step or jump up and let the body hang with the arms straight.
- Keep the shoulders slightly active rather than completely loose.
- Brace the trunk lightly so the body does not swing.
- Hold for the prescribed time, breathing steadily.
- Step down under control rather than dropping.
Coaching Cues
- Keep a small amount of tension in the shoulders.
- Breathe normally through the hold.
- Build time gradually week to week.
Common Mistakes
- Hanging completely passively with no shoulder tension.
- Dropping from the bar at the end.
- Adding time too quickly and irritating the elbows.
Progressions & Regressions
Progressions
Single-arm hangs, or add load with a vest.
Regressions
Keep the feet lightly on a box to unload part of the bodyweight.
When to Use It
When to use
For grip work, shoulder health and as a pull-up prerequisite.
When not to use
With shoulder instability that is painful in a full hang.
Programming
3 to 5 holds of 20 to 60 seconds.
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