The Dead Hang exercise is a simple yet effective exercise that primarily targets the muscles in the arms, shoulders, and back. It involves hanging from a pull-up bar or other sturdy overhead object with straight arms for a certain amount of time.
How to perform
Step-by-step instructions for the Dead Hang exercise:1. Find a sturdy pull-up bar or overhead object that you can hang from. Make sure it is high enough so that your feet do not touch the ground when hanging.
2. Jump or step up to grab the bar with an overhand grip, with your hands about shoulder-width apart.
3. Hang from the bar with your arms fully extended and your feet off the ground. Your body should be in a straight line from your head to your heels.
4. Engage your core muscles to keep your body stable and prevent swinging.
5. Hold this position for as long as you can, aiming to hang for at least 30-60 seconds initially. As you get stronger, you can work towards hanging for longer periods of time.
6. Once you reach your desired time or can no longer hold on, gently lower yourself down and release your grip on the bar.
7. Rest for a minute or two before repeating the exercise for another set.
Note: It is important to use proper form and technique when performing the Dead Hang exercise to prevent injury. If you experience any pain or discomfort while hanging, stop the exercise immediately.
Equipment required
No equipment required