A dead hang is an exercise where you hang from a pull-up bar with straight arms and your feet off the ground. The exercise is primarily used to train grip endurance, forearms, and control in hanging positions.
Dead hangs only require a stable bar and can be adapted for both beginners and experienced individuals. However, the load must be adjusted to your grip strength and your tolerance in your shoulders and elbows.
What do dead hangs train?
Dead hangs are primarily a static exercise. This means that the muscles work to hold the body in a specific position rather than creating a large movement.
Grip and forearms
Hands and forearms constantly work to hold onto the bar. Therefore, dead hangs are particularly relevant for training grip endurance.
Shoulders and shoulder blades
The muscles around the shoulders and shoulder blades help control the body's position. How actively they work depends on whether you perform a passive or active hang.
Core
Abdominals and back help limit unnecessary movements and keep the body stable during the exercise.
Upper back
In an active hang, the muscles around the shoulder blades work to create tension and pull the shoulders slightly away from the ears.
What is the difference between a passive and active hang?
Passive dead hang
In a passive hang, the body hangs relaxed under the bar, while the grip continues to work. The shoulders naturally move up towards the ears, without you actively pulling the shoulder blades down.
Active hang
In an active hang, you create slight tension around the shoulder blades and pull the shoulders slightly away from the ears. The arms remain straight.
An active hang can be used as part of the progression towards pull-ups, while a passive hang is often used for grip training and accustoming oneself to the hanging position.
How to do a dead hang
- Choose a stable pull-up bar. Ensure that the bar can support your body weight and that the area below you is clear.
- Grip with an overhand grip. Place your hands about shoulder-width apart or slightly wider.
- Get into position in a controlled manner. Optionally, use a bench or box so you don't have to jump up to the bar.
- Let your feet off the ground. Keep your arms straight and avoid unnecessary swinging of the body.
- Hold the position with calm breathing. Stop the set before your grip completely fails.
- Step down in a controlled manner. Use the ground or a box instead of letting go of the bar from a great height.
You should not force your shoulders into a position that feels uncomfortable. Stop the exercise if you experience pain, numbness, or clear discomfort in your hands, elbows, or shoulders.
How long should you hang?
The appropriate time depends on your grip strength and experience. The most important thing is that you can hold the position in a controlled manner.
A good starting point
Start with three sets of 10–30 seconds. Once you can complete all sets with good control, you can gradually increase the time.
Further progression
Gradually work towards 30–60 seconds per set. Only increase the duration if your grip and body position remain stable.
You don't need to hang until complete grip failure in every set. It may be more appropriate to stop while you can still safely get down from the bar.
How to make dead hangs harder
- Gradually extend the time.
- Add an extra set.
- Use a thicker bar or a thicker grip.
- Use a towel around the bar to challenge your grip differently.
- Add extra weight when regular dead hangs have become easy.
Only change one variable at a time so you can track your progress and maintain control.
Can dead hangs help your pull-ups?
Dead hangs can help you become more comfortable hanging from a bar and improve the grip endurance that pull-ups require.
An active hang can also be used to practice the first movement in a pull-up, where the shoulder blades are lowered before the elbows bend.
However, dead hangs cannot replace the pull-up movement itself. If the goal is more pull-ups, the exercise should be combined with, for example, assisted pull-ups, controlled negative repetitions, and general back training.
Can dead hangs help your deadlifts?
Dead hangs train the ability to hold on over time and can therefore be a relevant supplement if your grip limits your deadlift.
The grip position is not identical to deadlifts, so the transfer is not complete. Feel free to combine dead hangs with direct deadlift training and other grip exercises like Farmer's Walk.
Also read our complete guide to lifting straps for deadlifts.
Should you use lifting straps for dead hangs?
If the purpose is to train grip strength, dead hangs should be performed without lifting straps. Straps relieve the grip and thus remove a large part of the exercise's purpose.
If, on the other hand, you are training a specific hanging position, and your grip prevents you from practicing it, straps can be used in some cases. The set then no longer serves as targeted grip training.
A practical solution is to train dead hangs without straps and use straps on heavy pulling exercises where the back or posterior chain is the primary target group.
Common mistakes in dead hangs
- Jumping up uncontrollably: Use a box or bench to get safely to the bar.
- Too much swinging: Keep your body still and limit movement from your legs.
- Holding your breath: Maintain calm breathing throughout the set.
- Training to complete grip failure: Stop while you can still get down in a controlled manner.
- Ignoring pain or numbness: Stop the exercise if the position causes clear discomfort.
Dead hangs or Farmer's Walk?
Both exercises can be used to train the grip, but they stress the body differently.
- Dead hangs: You hold your own body weight with your arms overhead.
- Farmer's Walk: You carry external weights alongside you as you walk.
The exercises can easily be combined. Dead hangs train the grip in a hanging position, while Farmer's Walk combines grip training with walking and stabilization of the entire body.
Conclusion
Dead hangs are a simple exercise to train grip endurance, forearms, and control in a hanging position.
Start with short, controlled sets, and gradually increase the time. If the goal is a stronger grip, the exercise should be performed without lifting straps.
Frequently asked questions
Are dead hangs good for grip strength?
Yes. Hands and forearms must hold the entire body weight throughout the set, which particularly challenges grip endurance.
How long should you do dead hangs for?
For example, start with three sets of 10–30 seconds, and gradually increase the time when you can hold the position in a controlled manner.
Do dead hangs help with pull-ups?
They can improve grip endurance and make you more comfortable hanging from the bar. However, pull-ups should also be trained directly.
Should you use straps for dead hangs?
Normally not, if the purpose is to train grip. Straps will reduce the load on the hands and forearms.
Are a passive and active hang the same?
No. In a passive hang, the body hangs more relaxed, while in an active hang, you create tension around the shoulder blades.
Can dead hangs help with deadlifts?
They can be a useful supplement because they train the ability to hold on. Deadlifts and the deadlift grip should still be trained directly.
