Dead Hang

Technique

How to perform Dead Hang

1. Take a secure overhand grip on a pull-up bar and step clear of the support.
2. Allow the elbows to straighten and the shoulders to elevate naturally without losing the grip.
3. Keep the legs quiet and breathe steadily while hanging.
4. Stop before grip failure or shoulder discomfort changes the position.
5. Step down under control rather than dropping from the bar.

Programming relevance

Muscles involved

Primary targets: Flexor Carpi Radialis, Flexor Carpi Ulnaris.