How to do the Dead Hang
Step by step
- Reach up and grab a pull-up bar with both hands about shoulder-width apart.
- Let your feet come off the ground so you hang from the bar.
- Keep your shoulders active by gently pulling them down away from your ears.
- Hold the hang for time, breathing steadily and gripping firmly.
- Lower your feet back to the floor under control when finished.
The thing people get wrong
Keep the shoulders slightly engaged rather than hanging fully limp. A totally passive hang puts more strain on the shoulder joint.
Coaching cue
Grip the bar hard and keep breathing steadily instead of holding your breath.
Stay safe
Check the bar is solid and the floor under you is clear before you lift your feet.
Make it easier or harder
- Easier: Keep your toes on the floor or a box to take some weight off.
- Harder: Single-arm or towel hang.
Muscles worked
- Primary: Forearms
- Secondary: Lats
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.