{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Fingerboard Dead Hang",
      "kind": "common"
    },
    {
      "text": "Hangboard Hang",
      "kind": "common"
    },
    {
      "text": "Fingerboard Hang",
      "kind": "common"
    },
    {
      "text": "20mm Edge Hang",
      "kind": "common"
    },
    {
      "text": "Fingerboard 20 mm edge",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "forearm-flexors",
        "role": "prime-mover"
      },
      {
        "muscle": "hand-intrinsics",
        "role": "prime-mover"
      },
      {
        "muscle": "latissimus-dorsi",
        "role": "synergist"
      },
      {
        "muscle": "trapezius-lower",
        "role": "synergist"
      },
      {
        "muscle": "rhomboids",
        "role": "synergist"
      },
      {
        "muscle": "rotator-cuff",
        "role": "stabilizer"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "fingers",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "wrist",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "depression",
          "retraction",
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "sport",
      "strength"
    ],
    "movement_patterns": [
      "isolation-grip",
      "climb",
      "vertical-pull"
    ],
    "mechanics": "isolation",
    "force": "static",
    "kinetic_chain": "closed",
    "laterality": "bilateral",
    "planes": [
      "sagittal",
      "frontal"
    ],
    "contraction": [
      "isometric"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "optional": [
      "step",
      "plyo-box"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "820"
  },
  "id": "oec:hangboard-dead-hang",
  "instructions": {
    "setup": [
      "Stand underneath a securely mounted hangboard, using a stable step or box if needed to reach the edges comfortably.",
      "Place four fingers of each hand onto the specified edge (such as a 20 mm edge) using an open-hand or strict half-crimp grip.",
      "Align your wrists straight beneath your hands and position your shoulders directly below your grip."
    ],
    "steps": [
      "Smoothly transfer your full body weight onto your fingers by stepping off the box or bending your knees.",
      "Actively engage your shoulder girdle by pulling your shoulder blades down and back, maintaining a slight micro-bend in your elbows.",
      "Hold the hang completely motionless for the targeted duration, keeping your core braced to prevent swinging.",
      "Step back onto the platform smoothly before your grip fails completely."
    ],
    "breathing": "Breathe continuously and rhythmically throughout the hold without holding your breath.",
    "cues": [
      "Active shoulders, long neck.",
      "Micro-bend in the elbows.",
      "Keep wrists flat and straight.",
      "Open-hand or half-crimp, no thumb wrap."
    ],
    "common_faults": [
      {
        "fault": "Hanging completely passively on cold joints with relaxed shoulders up around the ears.",
        "correction": "Actively depress and retract the scapulae to engage the upper back and protect the shoulder joints."
      },
      {
        "fault": "Using a full closed-crimp grip with the thumb wrapped over the fingers.",
        "correction": "Use an open-hand or strict half-crimp grip to avoid excessive mechanical stress on finger tendons and A2 pulleys."
      },
      {
        "fault": "Hanging until sudden, complete failure and falling onto the floor.",
        "correction": "End the set with one to two seconds in reserve and step down under control."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure thorough full-body and finger-specific warm-ups before hanging on small edges.",
        "Discontinue immediately if you feel sharp, localized pain in the finger joints or pulleys."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "duration_counted": "total",
    "load": {
      "convention": "not-applicable",
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "duration"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {}
  },
  "name": "Hangboard Dead Hang",
  "previous_ids": [
    "oec:fingerboard-20-mm-edge"
  ],
  "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: Fingerboard 20 mm edge",
        "url": "https://wger.de/en/exercise/820/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "marcelbader"
      }
    ]
  },
  "relations": [
    {
      "type": "progression-of",
      "target": "oec:dead-hang"
    },
    {
      "type": "variation-of",
      "target": "oec:dead-hang"
    },
    {
      "type": "regression-of",
      "target": "oec:hangboard-pull-up"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "pronated",
      "width": "shoulder"
    },
    "position": "hanging"
  },
  "status": "active",
  "summary": "A static bodyweight hang performed on a climbing hangboard edge to develop isometric finger and forearm grip strength."
}