Dead hang
- Basic
- Pull-up bar
Active shoulders: don't hang by your ears
Muscles worked
- Primary:
- Forearms
- Secondary:
- Back, Shoulders
How to do it
- Grip the bar shoulder-width apart with your palms facing away.
- Hang with straight arms and active shoulders, without shrugging.
- Hold the prescribed time breathing normally.
Common mistakes
- Hanging completely passive with your shoulders at your ears.
- Holding your breath.
Tips
- Builds the grip you're missing in pull-ups and rows.
- Once you hit 60 s, move to one-arm or weighted hangs.