Dead Hangs

Just hangin' out—bear style. Dead hangs may look lazy, but they're secretly powerful. Grip, shoulders, spine—everything's working as you dangle like a relaxed but ready bear from a tree branch.

Instructions

1. Grab a pull-up bar with an overhand grip, hands shoulder-width apart.
2. Allow your body to hang fully with arms extended and feet off the ground.
3. Engage your shoulders slightly to avoid shrugging up into your ears.
4. Keep your core tight and breathe steadily.
5. Hold for as long as possible with good form.

Benefits

• Improves grip strength and endurance.
• Decompresses the spine and stretches the upper body.
• Enhances shoulder stability and mobility.
• Aids in recovery and joint health.

Key Points

• Keep shoulders slightly engaged—not fully relaxed.
• Avoid shrugging or letting the head sink into the shoulders.
• Use a consistent grip and keep hands dry if needed.
• Breathe calmly and don't hold your breath.

Common Mistakes

• Fully relaxing the shoulders and hanging from the joints.
• Shrugging the shoulders or tensing the neck.
• Swinging or losing core engagement.
• Holding breath during the hang.