BACK · COMPOUND
Dead Hang
A hanging drill for grip endurance and controlled shoulder positioning.
Primary musclesGrip, Forearms
Secondary musclesLats, Shoulders, Core
EquipmentPull-up bar
DifficultyBeginner · Isometric Hang
How to perform
- Grip the bar securely and let the body hang in a controlled position.
- Keep the shoulders comfortable and trunk steady.
- Hold for the planned time and dismount safely.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the grip as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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