Full exercise libraryBeginner
Dead Hang
A simple straight-arm hang. Trains the grip, decompresses the spine and stretches the lats and thoracic spine.
GripShouldersBackPull-up bar
How to perform
- 1.Grip slightly wider than shoulders, arms fully straight
- 2.Active hang: shoulders slightly down, shoulder blades engaged
- 3.Breathe evenly, no swinging
- 4.Build hold time gradually
Common mistakes
- A fully passive hang on the ligaments when the shoulders are weak
- Holding your breath
Tips
- Aim to accumulate 60-90 seconds total per session; grip improves fast
Limitations
Use caution with issues in: shoulders. If you feel discomfort, reduce the range of motion or swap the exercise — ideally after consulting a coach.
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