Dead Hang

What muscles does the dead hang work?

The Dead Hang primarily trains the Forearm Flexors, with the forearms as the target group. Train it as part of a balanced

How do you do the dead hang?

To do the Dead Hang: take a shoulder-width overhand grip on a pull-up bar you can reach without jumping into a swing; leave the arms long. for an active hang, pull the shoulders down away from the ears. for a passive hang, let them rise a little; breathe. legs quiet. stop before the hands peel off; drop onto the feet, or use a box so you are not falling from the bar.

1. Take a shoulder-width overhand grip on a pull-up bar you can reach without jumping into a swing.
2. Leave the arms long. For an active hang, pull the shoulders down away from the ears. For a passive hang, let them rise a little.
3. Breathe. Legs quiet. Stop before the hands peel off.
4. Drop onto the feet, or use a box so you are not falling from the bar.

What are the key dead hang form cues?

Ribs

Do not fling into a big arch just to look longer.

Hands

Thumb around the bar unless you have a reason not to.

What are the most common dead hang mistakes?

• Kipping to stay on the bar. — If you have to kip, the hang is over.
• Shrugging so hard the neck disappears. — Active hang is 'shoulders in the back pockets', not a neck crunch.
• Gripping a bar that is too thick for your current hands. — Use a standard bar first.

How many sets and reps should you do?

Choose your sets and reps by goal: heavier and fewer reps for strength, moderate for muscle size, lighter and higher for endurance.

Dead Hang alternatives