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Dead Hang
Beginner

Dead Hang

Build grip strength and shoulder health with this fundamental hanging exercise. The foundation for all pulling movements.

2-4 weeks

Focus Areas

Foundation Strength Shoulders Back Arms

Prerequisites

None (scalable to all levels)
Basic grip ability
Healthy shoulders
Understanding of shoulder position

The dead hang represents the most fundamental position in pulling training—simply hanging from a bar with straight arms. This seemingly simple exercise develops grip strength, decompresses the spine, and teaches proper shoulder positioning for all hanging movements. Beyond its role as a beginner exercise, the dead hang serves as a diagnostic tool and preparation movement throughout all levels.

At Beyond Movement, we use dead hangs to assess readiness for pulling work and build the foundation for advanced movements. The progression from short holds to extended durations develops not just grip strength but also the shoulder stability and positioning crucial for injury prevention. We emphasize active shoulders rather than passive hanging to build strength while protecting joints.

Dead hang practice offers benefits extending beyond pull-up preparation. The spinal decompression provides relief from compression-based activities and sitting, while the grip strength developed enhances all pulling movements. Office workers particularly appreciate the shoulder mobility and postural benefits of regular hanging practice.

Prerequisites

Master these skills first:

  • None (scalable to all levels)
  • Basic grip ability
  • Healthy shoulders
  • Understanding of shoulder position

Common Mistakes

Avoid these errors:

  • Passive shoulders

    Instead: Engage lats slightly

  • Death grip

    Instead: Use only necessary tension

  • Holding breath

    Instead: Breathe normally

  • Swinging

    Instead: Maintain stillness

  • Forcing duration

    Instead: Build gradually

Related Skills

Foundation

Grip Strength

Build powerful grip strength for hanging, pulling, and daily activities. The often-limiting factor in upper body training.

Beginner Intermediate Advanced
4-8 weeks

Foundation

Scapular Awareness

Develop conscious control of your shoulder blades. Essential for safe and effective upper body training.

Beginner Intermediate
2-4 weeks

Progression

Pull-Ups

The king of upper body exercises. Build the pulling strength essential for muscle-ups, levers, and climbing movements.

Beginner Intermediate
2-6 months (first pull-up)

Progression

Muscle-Up

The ultimate pulling exercise that combines an explosive pull-up with a dip transition. Master this dynamic movement to showcase true upper body power.

Advanced
3-6 months (with prerequisites)

Progression

Scapular Pull-Ups

First progression adding movement to static hanging position

Coming Soon

Progression

One-Arm Dead Hang

Advanced unilateral hanging requiring exceptional grip strength

Coming Soon

Learn This Skill In These Classes

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Foundation Classes

Build a solid foundation of upper-body, lower-body and core strength for beginners.

Ready to Master Dead Hang?

Start your journey with a professional assessment and personalized training plan.

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