Exercise guide
Dead Hangs
Dead Hangs are timed bodyweight holds performed from a pull-up bar. The forearms and hands maintain the grip while the shoulders and lats support the hanging position. The hold may be completely relaxed or slightly active depending on the intended variation.
Training context
What are Dead Hangs?
A dead hang uses straight arms and no pulling repetitions. The goal is to maintain a consistent grip and body position for a chosen duration.
The source instructions call for active shoulders, which means avoiding a completely uncontrolled collapse toward the ears. Use a support high enough that you can step down safely rather than dropping.
Technique overview
Choose a shoulder position you can maintain
Grip the bar around shoulder width and step from a secure support. Keep the arms straight, breathe normally, and maintain light abdominal tension. Hold only while the grip and shoulder position remain controlled. Return your feet to the support or floor before releasing the bar.
Treat this as an overview and use a range, pace, and setup you can control.