How to do the Dead Hang, step by step
- Grab the bar shoulder-width with an overhand grip.
- Lift your feet off the floor and hang with straight arms.
- Keep your body still without swinging.
- Keep breathing steadily.
- Hold until your grip gives out, then land under control.
Common mistakes and how to fix them
- Body swingingbrace your abs lightly and hang still.
- Thumb not wrapped around the barclose your hand all the way.
- Holding your breathkeep breathing steadily.
How to scale the Dead Hang
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- Feet partly on a box
- Shorter intervals
- Bands under your feet
Also known as
Deadhang · Bar hang · Passive hang
These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.