Strength Training · Calisthenics
Dead Hang
The dead hang is a straight-arm hold from a pull-up bar that builds grip endurance and lets you practice supporting your body weight overhead.
- Beginner
- Low injury risk
- Rest 45 sec
How to do it
- Stand on a stable platform beneath the bar, high enough to reach it without jumping.
- Grasp the bar slightly wider than shoulder width, with palms facing away from you and thumbs wrapped around it.
- Lift your feet off the platform to hang with straight elbows.
- Hold your body beneath the bar for the planned time.
- Place your feet back on the platform.
- Release the bar once your weight is supported.
Form cues
- Breathe slowly and steadily.
- Keep your ribs over your pelvis.
- Let your legs hang quietly.
Common mistakes
- Forcing the shoulders downAllow your shoulders to rise naturally while keeping enough control to avoid a sudden, uncomfortable stretch.
- Holding a partial pull-upLet your elbows fully straighten rather than using bent arms to support the hold.
- Swinging to extend the holdEnd the hold when you can no longer keep your body still.
Safety
Full body weight can irritate sensitive shoulders, especially if you drop abruptly into the hang. A slipping grip can cause an unexpected fall.
- Check that the bar is secure and your hands are dry.
- Keep a stable foothold within easy reach throughout the hold.
- Finish before your fingers begin peeling off the bar.
- Stop immediately for shoulder pain, tingling, or hand numbness.
Use a feet-supported hang if full body weight is too demanding, and seek professional advice first if you have shoulder instability or a previous dislocation.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pull-Up Bar
Sets and reps
- Sets
- 2–3
- Target
- 10–30 seconds
- Rest
- 45 sec
Start with a duration you can finish with grip strength to spare.