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isometric hang
Dead Hang
Search GoogleDead Hang is a beginner isometric hang exercise using pull up bar. It primarily trains grip and forearms. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- grip, forearms
- Secondary
- lats, shoulders
- Equipment
- pull up bar
- Mechanic
- compound
Setup
- — Prepare the pull up bar and clear the movement area.
- — Set your stance, grip, and starting position before beginning dead hang.
- — Begin with a light load and increase it only while every repetition stays controlled.
Execution
- — Hang with a secure grip and controlled shoulders while breathing steadily.
- — Maintain the position only while you can breathe and keep the intended alignment.
Breathing & coaching
- — Breathe slowly behind the brace.
- — End the hold before you need to strain or hold your breath.
- — Hang with a secure grip and controlled shoulders while breathing steadily.
- — Keep pressure and tempo even from side to side.
Progressions
- — Loaded or slower-tempo dead hang
Regressions
- — Supported or reduced-range dead hang