Hanging from a pull-up bar, without doing a pull-up, may look like a non-exercise.
That said, dead hangs have become trendy, and I think theyre kind of overrated.
Lets break down what dead hangs can and cant do, and how you might improve on them.
What are dead hangs, exactly?
To do a dead hang, first you better find a pull-up bar.
If you havent seen one, theyre sneaky.
But its okay if you jump up to reach the bar or handles.
Grab the bar with your palms facing away from you.
(Other hand positions are possible, but this is the most common way to do dead hangs.)
Find a comfortable grip width, with your hands a bit wider than your shoulders.
Adjust your grip, if needed.
Your shoulders will be right up next to your ears.
These are called dead hangs because your body is like a dead weight.
Active hangs can be useful, but dead hangs are what were talking about today.
Your grip muscles, mostly located in your forearms(!
), need to work pretty hard to hold your body up.
If youre a gymnast or a rock climber, this is no problem.
Thats finedead hangs build grip strength, and youll start making progress pretty quickly.
This takes some of the weight off your hands.
Once you’re free to easily hang for more than 30 seconds, make it harder.
My favorite progression is to hang with one full hand, and the other hand using just two fingers.
On the next set, switch which hand is which.
(Do four sets, so each hand gets equal work.)
it’s possible for you to also add weight, for example with a dip belt.
Another option is to do standing holds with a loaded barbell.
Load the barbell heavier as your grip gets stronger.
Wrist and forearm curls, thick bar work, and pinching movementsshould also be in the mix.
How to progress: Your next step is an active hang.
For both of these, youll use that box or bench to step into the starting position.
Why theyre overrated: Dead hangs are fine as your first step into the pull-up world.
I like to alternate these stretches withactivation(strength) exercises like band pull-aparts or push-ups.
Why they’re overrated: A dead hang is just one throw in of stretch.
But shoulder health is about more than just one or a few specific stretches.
People who love dead hangs often enjoy the feeling of relaxation that they feel when hanging from a bar.
Why its overrated: Theres no solid evidence that this really does anything for your health or fitness.
Ultimately, if dead hangs make you feel better, go right ahead and do them.
They may even improve your grip strength and shoulder mobility as a side effect.
But dont expect any serious health benefits from doing them.
