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Dead hang
The simplest bar exercise: hanging with straight arms. Builds grip, opens the shoulders and teaches active shoulder blades before the pull-up.
- Level
- Start
- Equipment
- Pull-up bar
- Measure
- hold time
- Tempo
- isometric
forearms and gripshoulderslats
Technique
- Overhand grip at shoulder width, thumbs may wrap the bar.
- Arms straight, shoulders slightly pulled down (active hang), abs braced.
- Breathe calmly, legs together, feet slightly in front.
Common mistakes
- Shoulders at the ears for the whole set: add scapular depression.
- Swinging: the hang should be still.
The 3D model is in Pro
The diagrams and notes on this site are free. Pro adds what you need to actually train.
- 3D model of every exercise: rotate the camera, male or female body
- Working muscles highlighted on the model in every phase
- All progression paths with sets, targets and rest
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