Strength

Dead Hang

by Jace

The simplest entry to the bar: it builds grip and lets the shoulders learn to carry your own weight.

How to do it

  1. Check the bar is solid before you put your weight on it — doorway bars especially.
  2. Take an overhand grip a little wider than your shoulders and let your feet leave the floor.
  3. Let the arms be long, but keep the ribs down and breathe slowly.
  4. Step down before the grip fails — end the set with something left.
Farmer's CarryForearms · Beginner · 3 × 40 sFinger Tendon GlideForearms · Beginner · 2 × 8Wrist CirclesForearms · Beginner · 1 × 30 sWrist Extensor StretchForearms · Beginner · 2 × 20 sWrist Flexor StretchForearms · Beginner · 2 × 20 s

Do it with a coach

In Sport AI this move is part of short workouts that Kaira and Jace lead set by set. Free.

Dead Hang — how to do it, muscles worked · Sport AI