{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Deadhang",
      "kind": "misspelling"
    },
    {
      "text": "Passive Hang",
      "kind": "common"
    },
    {
      "text": "Bar Hang",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "forearm-flexors",
        "role": "prime-mover"
      },
      {
        "muscle": "hand-intrinsics",
        "role": "synergist"
      },
      {
        "muscle": "brachioradialis",
        "role": "synergist"
      },
      {
        "muscle": "latissimus-dorsi",
        "role": "stretched"
      },
      {
        "muscle": "pectoralis-major",
        "role": "stretched"
      }
    ],
    "joints": [
      {
        "joint": "fingers",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "wrist",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "elevation"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "flexion"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "calisthenics",
      "mobility",
      "rehabilitation",
      "strength"
    ],
    "movement_patterns": [
      "isolation-grip",
      "stretch"
    ],
    "mechanics": "isolation",
    "force": "static",
    "kinetic_chain": "closed",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "isometric"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "dip-belt",
      "weight-vest"
    ],
    "required": [
      [
        "pull-up-bar"
      ]
    ]
  },
  "external_ids": {
    "wger": "182"
  },
  "id": "oec:dead-hang",
  "instructions": {
    "setup": [
      "Stand beneath a secure overhead pull-up bar or grip a stable edge.",
      "Grasp the bar with an overhand, roughly shoulder-width grip, wrapping your thumbs securely around it.",
      "Step or lower off the platform so your full body weight is suspended by your hands with feet clear of the floor."
    ],
    "steps": [
      "Allow your arms to fully straighten and let your shoulders elevate naturally toward your ears.",
      "Relax your torso, hips, and legs, letting gravity gently traction your spine and shoulders.",
      "Maintain a firm, unbroken grip on the bar for the target duration.",
      "Carefully step back onto the platform or floor to finish the set."
    ],
    "breathing": "Breathe slowly and deeply into the abdomen throughout the hold to encourage relaxation and decompression.",
    "cues": [
      "White knuckles on the bar",
      "Relax through the spine",
      "Breathe into the belly"
    ],
    "common_faults": [
      {
        "fault": "Swinging or kicking the legs during the hang.",
        "correction": "Cross your ankles and keep your lower body still and relaxed beneath your hands."
      },
      {
        "fault": "Actively pulling through the elbows or scapulae.",
        "correction": "Let your arms extend completely and allow your shoulders to rise passively toward your ears."
      },
      {
        "fault": "Dropping abruptly from full height when grip fatigues.",
        "correction": "Dismount in a controlled manner before your grip fails completely to avoid jarring your joints."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure the bar or edge is securely mounted and capable of supporting your weight.",
        "Keep a stepping stool or box nearby if you cannot easily reach the floor."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "duration_counted": "total",
    "load": {
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "duration"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {}
  },
  "name": "Dead Hang",
  "previous_ids": [
    "oec:deadhang"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Deadhang",
        "url": "https://wger.de/en/exercise/182/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "2dPREtEZP221u68Akf0JImv5L48"
      }
    ]
  },
  "relations": [
    {
      "type": "regression-of",
      "target": "oec:hangboard-dead-hang"
    },
    {
      "type": "regression-of",
      "target": "oec:hangboard-sloper-hang"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "pronated",
      "width": "shoulder"
    },
    "position": "hanging"
  },
  "status": "active",
  "summary": "An isometric hang from an overhead bar or edge used to develop grip strength, decompress the spine, and stretch the upper body."
}