Pull · Calisthenics
Dead Hang - The complete guide
The dead hang is the foundation of all pulling training - builds grip strength, shoulder stability, and prepares joints and tendons for heavier pulling exercises.
How to perform it
- 1Take an overhand grip, shoulder-width apart on the bar
- 2Jump up or use a stool to get into position
- 3Hang with straight arms and lightly engaged shoulder blades
- 4Avoid pulling yourself up - focus on holding the position
- 5Breathe calmly and controlled throughout the hold
Common mistakes
⚠️ Fully passive, collapsed shoulders increase shoulder-injury risk over time
⚠️ Holding your breath during the hold
⚠️ Stopping too early from grip fatigue rather than real exhaustion
Progression - the path to mastering it
1. Hold 10 seconds
2. Hold 20 seconds
3. Hold 30 seconds
4. Hold 45 seconds
5. Hold 60+ seconds, optionally with a weight belt
FAQ
How often should I train dead hangs?
2-3 times a week is enough to build grip and shoulder stability without overloading the tendons.
Can dead hangs help with shoulder pain?
A light, active hang can decompress the spine and improve shoulder mobility, but stop if it hurts - see a physiotherapist for persistent pain.
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