Dead Hang

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Dead hangs are an isometric exercise used to improve grip strength and endurance. The standard passive dead hang helps with shoulder flexibility and mobility while the active dead hang helps develop back strength.

They can be done from many different pieces of equipment, from the standard bar to specialized climbing holds. This can make a large impact on the difficulty of the exercise. The standards assume a standard diameter bar that is not slick.

The Basics

The dead hang is primarily used as a strength exercise. It is classified as a finger flexion movement. It is more generally classified as a grip and upper pull movement. Since it specifically targets one muscle group, it is considered an isolation exercise.

Form

• Grasp the bar with an overhand grip shoulder width or slightly wider apart.
• For the standard passive hang, let your shoulders come up towards your ears.
• For an active hang, keep your shoulder blades pulled down and back.
• Hang with straight arms.

Common Mistakes

• Do not over grip.
• Do not swing.

Additional Info

Minimal Equipment

All that's needed to do dead hangs is something that you can safely hang from. This can be a pull up bar, gymnastics rings, playground equipment, or even a tree branch. If you're looking to get a home gym set up, a pull up bar or rings are a great investment.

Active vs Passive

The active dead hang is performed by keeping your shoulder blades down and back. It helps develops your lat and back strength as well as overall stability in the position. It's a great way to build the strength to do a pull up.

The passive dead hang is performed by letting your shoulders come up towards your ears. It's best used for improving your lat and upper back flexibility and is a great way to work on your shoulder mobility.

Pull Up Progression

If you're working towards doing your first pull up, the dead hang is a great place to start. It will help you get comfortable with hanging as well as strengthen all the necessary muscles. Be sure to focus on staying in an active hang and once you can hang for 20-30 seconds, try pulling yourself up a few times during each hang or start incorporating negative pull ups.

Related Exercises

Reviews

Performance Standard Ranks

The ranks assume that you are generally healthy, with no underlying health conditions or injuries and have the mobility to perform the exercise correctly. You can determine your rank by comparing your numbers to the tables below. Your rank is also tracked automatically when using our Workout Log feature.

Strength Standards

The tables show the one rep max* in pounds needed to reach each rank at different body weights (also in lbs). The 1RMs on the table are based on world records, balanced ratios, and the average time needed to attain each rank. To see personalized strength standards for every exercise, check out the Strength Standards page. You can also find your Strength Score to see how you rank as part of our Fitness Score System.

*Added weight if positive, assistance if negative. The planche and levers are also notable exceptions as they show the moment at the shoulder, not weight. For more info, check out the Moment Calculator page.

Muscular Endurance Standards By Body Weight

The tables show the reps or isometric hold times (in seconds) needed to reach each of the muscular endurance ranks at different body weights. The reps on the table are based on world records, ratios, and the average time needed to attain each rank. To see personalized standards for every exercise, check out the Muscular Endurance Standards page.

The amount of weight used to test for muscular endurance of some of the exercises is a percentage of body weight. The percentage was chosen to be memorable and to require a Novice to Intermediate level of strength so that most trainees could reasonably use it while not having to do an excessive amount of reps.