Dead Hang
Also known as: Bar Hang, Passive Hang, Hanging from Bar, Dead Hangs, Hang from Bar, Pull-Up Bar Hang, Passive Bar Hang, Bar Hang Hold
Body region
Muscles
Main
Helps
Holds
Equipment
Technique
- Stand under a pull-up bar, using a box if you cannot reach it with feet flat.
- Grip the bar overhand with hands about shoulder-width apart, thumbs wrapped around.
- Lift your feet or bend your knees and hang with the arms fully straight.
- Breathe steadily and hold for the planned time, then step back down onto the box or floor.
Cues
- Stay relaxed but not loose; a light core brace stops the body swinging.
- Build hang time gradually: several short hangs beat one long, painful one.
- Step down rather than drop when the grip starts to fail.
Common mistakes
- Dropping off the bar from a height.
- Swinging or kicking during the hold.
- Hanging through sharp shoulder pain.