Dead Hang

oec:dead-hang

An isometric hang from an overhead bar or edge used to develop grip strength, decompress the spine, and stretch the upper body.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Deadhang, Passive Hang, Bar Hang

How to do it

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.

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.

Breathe slowly and deeply into the abdomen throughout the hold to encourage relaxation and decompression.

Swinging or kicking the legs during the hang.: Cross your ankles and keep your lower body still and relaxed beneath your hands.
Actively pulling through the elbows or scapulae.: Let your arms extend completely and allow your shoulders to rise passively toward your ears.
Dropping abruptly from full height when grip fatigues.: Dismount in a controlled manner before your grip fails completely to avoid jarring your joints.

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.

This record: CC-BY-SA-4.0.