Dead hang
Also called Passive hang, Bar hang
The dead hang is the simplest bar exercise: you hang with straight arms and relaxed shoulders for time. It trains your forearms and grip, with your lats and shoulders working lightly. It is a good start for beginners and a warm-up before pulling. Start with short holds of 10 to 20 seconds and build up slowly. Rest when your grip fades. If your shoulders feel pinched, step down and use your feet for support. When you can hang for 30 seconds, the Active hang is the next step.
Add it to a workout in the app
Nothing opens? Tap “···” at the top and choose “Open in browser”.
How to do it
- Stand under the bar and grip it shoulder-width, thumbs around the bar.
- Lift your feet and hang with straight arms.
- Let your shoulders relax and keep your body still.
- Breathe steadily and hold the hang for your set time.
Form tips
- Grip shoulder-width, thumbs around the bar.
- Arms straight, shoulders relaxed.
- Breathe steadily and hang still.
Common mistake
- Letting your body sway and your legs swing.