Dead Hang

How to perform the Dead Hang

1. Reach up and grip a pull-up bar with both hands roughly shoulder width apart in a full overhand grip.
2. Let your body hang with the arms straight and the feet off the floor, supporting your full bodyweight through the grip.
3. Keep the shoulders active by pulling them slightly down away from the ears rather than hanging fully limp.
4. The whole challenge is grip endurance, so let the forearms and hands do the work of simply not letting go.
5. Hold the hang for the prescribed time, breathing steadily and resisting the urge to swing.
6. Lower to the floor under control when your grip begins to fail rather than dropping suddenly.

Suggested working range: 20–45 reps. Default progression: double progression.

Common mistakes

• •Hanging fully limp with the shoulders shrugged up around the ears.
• •Swinging the body back and forth instead of holding a still, controlled hang.
• •Dropping suddenly to the floor when the grip fails rather than lowering down.
• •Cutting the hold short well before the grip is actually challenged.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.