Dead hang

The simplest bar exercise: hanging with straight arms. Builds grip, opens the shoulders and teaches active shoulder blades before the pull-up.

Level

Start

Equipment

Pull-up bar

Measure

hold time

Tempo

isometric

Technique

1. Overhand grip at shoulder width, thumbs may wrap the bar.
2. Arms straight, shoulders slightly pulled down (active hang), abs braced.
3. Breathe calmly, legs together, feet slightly in front.

Common mistakes

• Shoulders at the ears for the whole set: add scapular depression.
• Swinging: the hang should be still.