Dead Hang
Build grip strength and shoulder health with this fundamental hanging exercise. The foundation for all pulling movements.
Focus Areas
Prerequisites
Dead Hang
Build grip strength and shoulder health with this fundamental hanging exercise. The foundation for all pulling movements.
Prerequisites
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:
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Passive shoulders
Instead: Engage lats slightly
-
Death grip
Instead: Use only necessary tension
-
Holding breath
Instead: Breathe normally
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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.
Foundation
Scapular Awareness
Develop conscious control of your shoulder blades. Essential for safe and effective upper body training.
Progression
Pull-Ups
The king of upper body exercises. Build the pulling strength essential for muscle-ups, levers, and climbing movements.
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.
Progression
Scapular Pull-Ups
Coming Soon
Progression
One-Arm Dead Hang
Coming Soon
