Exercise library
Dead Hang
Back · Carry
Generic carry demo. Follow the steps below for this exact exercise.
CarryCompound
A simple hang from a bar that builds grip strength and decompresses the shoulders.
- Difficulty
- Very easy
- Tracking
- Measured in time
Muscles worked
BackShouldersCore
Equipment
Pull-up bar
How to do it
- Grip a pull-up bar with an overhand grip about shoulder width apart.
- Step or jump off and let your arms hang straight with your shoulders relaxed but not slack.
- Keep your ribs down, legs still and breathe steadily.
- Hold for the set time, then lower your feet to the floor under control.
Coaching cues
- Keep your feet on a box and take some weight off if a full hang is too much.
- Stop the hold when your grip starts slipping rather than falling off the bar.