Exercise/Body/Strength/Dead Hang
Dead Hang
- Practice hanging from a bar with straight arms for as long as possible to build grip endurance.
Setup
- Grip a pull-up bar overhand about shoulder width apart and lift the feet so the body hangs with the arms straight.
Practice
- Hold the hang with a firm grip, keeping the bar in the palms. End the set when the grip fails, then step down.
Dose and Progression
- Duration follows the training plan. Jeff Cavaliere gives 1:40 as an average fresh hang; at the end of his forearm workout he aims for one more minute.
Cues and Variations
- Squeeze hard and keep the bar from sliding into the fingers, which loads the inner elbow. Feet on a box for partial support is an easier version.
Sources