Deadhang

A hanging position from a bar or edge, building forearms strength, shoulder stability, and decompression of the spine.

Instructions

1. Approach a pull-up bar or sturdy overhead structure that allows your feet to clear the ground.
2. Grip the bar with your hands slightly wider than shoulder width, using either an overhand, underhand, or mixed grip.
3. Let your body hang with arms fully extended, feet off the ground.
4. Engage your shoulders by slightly depressing your scapula (pulling shoulders away from ears).
5. Maintain this position for the prescribed duration, breathing steadily.
6. To increase difficulty, add weight with a weighted belt or hold dumbbells between your feet.
7. For advanced variations, perform on an unstable edge to add grip challenge.

Tips

• A full-body dead hang activates your entire pulling musculature, not just grip.
• Proper shoulder engagement prevents impingement and increases benefits.
• Gradually build duration from 15-30 seconds and progress to longer holds.
• This exercise provides excellent spinal decompression benefits.