Dead hang
Hang from a bar with straight arms to build grip strength and shoulder tolerance. Logged as seconds held.
- Muscle group: Back
- Equipment: Pull-up bar
- Difficulty: Beginner
Also known as: Bar hang, Passive hang, Hæng i stang, Stanghæng
How to do it
- Grip the bar with an overhand grip about shoulder-width apart.
- Lift your feet and hang with straight arms, keeping a gentle brace.
- Breathe steadily and step down before your grip fails completely.
Common mistakes
- Letting go suddenly and dropping.
- Hanging with shoulders that hurt; shorten the hang or keep the toes on a box.
Alternatives
Watch a video demonstration on YouTube
“Build Hanging From Zero! Great for beginners!” by Tom Morrison (opens YouTube)
Log this exercise in FitScore
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General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.