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Dead Hang
The Dead Hang is a strength exercise on a pull-up bar for your back. Share of the load in the Zulta muscle model: forearm flexors 60%, forearm extensors 12% and lats (upper) 8%.
Also known as: passive hang
How to do it
- Step onto a box under a pull-up bar and grip it with palms forward at shoulder-width.
- Step off the box and hang with the arms fully straight.
- Let the shoulders rise and the body relax so it hangs from the hands.
- Hold for 30 to 60 seconds with slow, steady breaths.
- Step back onto the box before releasing the bar.
Tips
- Relax the body but keep the grip firm.
- Build the time gradually over several sessions.
Common mistakes
- Swinging the legs, which makes the grip slip.
- Holding the breath during the hang.
Muscles worked by the Dead Hang
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Hanging or pinching a load is an isometric grip: the finger flexors do the work, the extensors co-contract, and in a hang the lats and lower traps keep the shoulder packed.
Dead Hang alternatives
Same equipment
Different equipment
No equipment
Make it harder
Frequently asked questions
What muscles does the Dead Hang work?
Mainly the forearm flexors. The forearm extensors assist.
Is the Dead Hang good for beginners?
Yes. The Dead Hang is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Dead Hang?
For example the Bar Hang, One Arm Bar Hang and Fat Grip Hold. They train mostly the same muscles, some with different equipment.
How do you make the Dead Hang harder?
Add weight or reps, or move on to the One Arm Bar Hang and Fat Grip Hold.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.