# Dead Hang

URL: https://heatsy.app/ex/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: Arms, Back, Shoulders

## Muscles

- Main: Flexor Digitorum Superficialis, Flexor Digitorum Profundus
- Helps: Brachioradialis, Flexor Carpi Radialis, Flexor Carpi Ulnaris, Flexor Pollicis Longus
- Holds: Trapezius, Latissimus Dorsi, Teres Major, Rectus Abdominis

## Equipment

- Pull-Up Bar

## Technique

1. Stand under a pull-up bar, using a box if you cannot reach it with feet flat.
2. Grip the bar overhand with hands about shoulder-width apart, thumbs wrapped around.
3. Lift your feet or bend your knees and hang with the arms fully straight.
4. 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.

## Alternatives

- [Pull-Up](https://heatsy.app/ex/pull-up)
- [Hanging Leg Raise](https://heatsy.app/ex/hanging-leg-raise)