Dead Hang
A timed passive hang from a pull-up bar. Builds grip endurance and familiarity with overhead hanging, and is the foundation for pull-up training.
Primary muscles
- Forearm Flexors
- Lats (Latissimus Dorsi)
Secondary muscles
- Teres Major
- Rotator Cuff
- Traps (Trapezius)
- Sets
- 3
- Duration
- 20–60 sec
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand under a pull-up bar, grip it overhand at shoulder width, and lift the feet so you hang with straight arms.
Grip the bar firmly with the whole hand, thumbs wrapped.
Let the body hang with arms straight and legs relaxed or together.
Keep a light brace through the core so the body does not swing.
Hold for the target time, then step down onto a box or the floor.
Breathing: Breathe slowly and steadily throughout the hang.
Coaching tips
Squeeze the bar
Stay long and still
Step down, do not drop
Common mistakes
Swinging the legs
Holding the breath
Letting go suddenly from a height
Safety notes
Use a box to reach and leave the bar if it is high.
Stop before grip fails completely so you land under control.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.