The Dead Hang

How to do the exercise

The Dead Hang is a simple but highly effective exercise to improve grip and hanging strength. It’s an essential foundation for pull ups, muscle ups, and many other calisthenics skills. Here’s how to perform the Dead Hang correctly:

1. Starting Position

Grab the Pull Up Bar shoulder-width apart. Let your body hang freely with arms fully extended and and keep your core tight and legs straight or slightly bent if needed.

2. Maintaining the Hold

Focus on maintaining a controlled position while hanging. Breathe calmly and stay relaxed while holding tension in your grip and core.

3. Time Under Tension

Hold for as long as possible while maintaining good form. Beginners can start with 10–20 seconds, while advanced athletes can build up to 60 seconds or more. Over time, gradually increase your hold duration or add weight to improve grip endurance and overall hanging strength.

4. Reset and Repeat

Release the bar carefully, shake out your arms, and repeat for several sets. Use Dead Hangs at the beginning of your workout as a warm-up or at the end as a finisher to maximize grip strength development.

Recommended Equipment for Dead Hangs

Pull Up Station - For maximum stability and safe progress in Pull Ups, Dips, and Muscle Ups.

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Dip Belt – For more intensity and fast strength gains in pull ups and dips with added weight.

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Liquid Chalk – For grip and security during the exercise.

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Wrist Wraps – To stabilize your wrists, especially during longer sessions.

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Benefits of the exercise

The Dead Hang is an excellent exercise for improving grip strength, endurance, and shoulder health:

• Builds strong forearms and grip for pull ups, muscle ups, and bar skills

• Improves shoulder mobility and joint stability

• Enhances core engagement and body control while hanging

• Perfect as warm-up, finisher, or recovery exercise

This makes it useful for beginners building basic strength and for advanced athletes looking to increase endurance and stability in pulling movements.

Main muscles used

The Dead Hang primarily works:

• Forearms & grip muscles

• Shoulders (stabilizers)

• Latissimus dorsi

• Core muscles (to maintain posture)

By practicing Dead Hangs regularly, you strengthen the foundation needed for all pulling movements and improve overall joint health.

If you're looking for other exercises, check out our Youtube video:

Mistakes to avoid

Common mistakes when performing the Dead Hang include:

• Passive shoulders: Avoid letting your shoulders shrug fully up; engage them slightly down and back.

• Swinging legs: Keep your body stable to focus on grip strength instead of momentum.

• Holding breath: Breathe steadily to stay relaxed and last longer.

• Too short holds: Challenge yourself with progressive hold times for real grip gains.

• Ignoring form: Don’t arch excessively or let your core collapse; maintain tension throughout.

Progress by increasing your hold time, adding weighted hangs, or experimenting with different grip variations for more challenge.

Discover more Exercises

Looking for more ways to level up your training? Check out our full exercise overview or try these effective exercises that perfectly complement your training:

Please read our legal disclaimer before starting your workout.

Phil

Hi, I’m Phil, the founder of GORNATION. I brought the brand to life in 2015 with a clear mission: to create a premium brand for Calisthenics, something that didn’t exist before. I live and breathe this sport, doing calisthenics myself since 2013. My vision is to unite 1 million people around the world through calisthenics, building a strong, supportive community. I'm happy that you're part of that!