Buzz
Suspending from a pull-up bar without actually performing a pull-up might seem like no workout at all. However, these 'dead hangs' are highly beneficial for developing grip strength, improving shoulder flexibility, and making progress toward pull-ups. Despite their recent popularity, dead hangs may be a bit overhyped. Let’s take a closer look at their advantages, limitations, and how you can enhance your performance with them.
What exactly are dead hangs?
To perform a dead hang, start by locating a pull-up bar. You can opt for a doorway pull-up bar or a pull-up tower for home training, or simply head to a local gym. Pull-up bars can be a bit elusive, so keep an eye out for bars or handles:
On squat racks
On cable machines, particularly those in the middle of crossover or dual-cable setups
On assisted pull-up machines, where you can fold down the knee pad and use them without assistance
To perform a dead hang:
If possible, use a box or bench to avoid jumping. However, it’s okay to jump to reach the bar or handles.
Grip the bar with your palms facing away from you (this is the most common grip, though other hand positions are possible).
Position your hands slightly wider than shoulder-width apart. If there are multiple handle options, choose the one that feels most comfortable.
Adjust your grip as needed. You can hold the bar with your thumbs on top or wrapped underneath.
Relax your body. Your shoulders will be near your ears.
The term 'dead' hang refers to how your body hangs like a lifeless weight. In contrast, an 'active' hang involves pushing your shoulders down and engaging the muscles in your shoulders, back, and chest. Active hangs have their uses, but today we focus on dead hangs.
Using dead hangs to build grip strength
The first thing you’ll likely notice when grabbing the pull-up bar is that it’s not exactly a breeze for your hands! Your grip muscles, primarily in your forearms, will have to work quite hard to support your body weight.
For gymnasts or rock climbers, this isn’t an issue. However, if you're new to the gym, you may find your hands struggling to hold your weight for long. That’s perfectly normal—dead hangs are great for developing grip strength, and you’ll start seeing improvements quickly.
If this proves too challenging, try propping your feet on a box or bench, or use a lower bar (like one on a Smith machine) and let your feet rest on the floor. This will lighten the load on your hands.
How to progress: Keep an eye on the clock (or set a timer on your watch or phone) and track how long you can hold. Begin with three sets of whatever you’re able to manage, and work your way up to at least three sets of 30 seconds or more, allowing a few minutes of rest between sets.
Once you can comfortably hang for over 30 seconds, increase the challenge. My preferred progression involves hanging with one full hand while the other grips using just two fingers. In the next set, switch the roles of each hand. (Do four sets so each hand gets equal effort.) You can also add weight using a dip belt, or try standing holds with a loaded barbell, increasing the weight as your grip strength improves.
Why they’re overrated: While dead hangs are useful for beginners working on grip strength, relying solely on them isn’t ideal if you're aiming to advance your grip training. Incorporate wrist and forearm curls, thick bar exercises, and pinching techniques into your routine. If you still want dead hangs as your main focus, challenge yourself by increasing the difficulty, not just the duration.
How to use dead hangs to work toward your first pull-up
If you're tired of just hanging, why not work toward an actual pull-up? Dead hangs provide a solid foundation, building your grip and making you comfortable on the pull-up bar. Work up to 3 sets of 30 seconds, then start incorporating active hangs and additional exercises into your regimen.
If this proves too difficult, elevate your feet on a bench or box for assistance, just as you would with grip training.
How to progress: Your next goal is to master the active hang. Begin with a dead hang, then imagine you're pulling the bar down toward the floor with your arms straight. As you do this, your chest and head will rise, your shoulders will shift downward, and you'll engage your back muscles.
When you perform multiple reps of this movement, they are often referred to as 'scap pull-ups.' It's similar to a regular pull-up, but instead of using your arms, you're focusing on moving your shoulder blades (scapulae). Here’s a video example.
As you progress in your pull-up training, consider adding exercises like flexed-arm hangs, where you begin in the top pull-up position and hold it, and negative pull-ups, where you lower yourself slowly from the top position. For both, use a box or bench to assist you in reaching the starting position.
Why they’re overrated: Dead hangs are a good starting point for those new to pull-ups, but once you’re comfortable with active hangs or scap pull-up reps, dead hangs are no longer essential.
How to use dead hangs as a shoulder stretch
If you spot me doing dead hangs, it’s likely for this purpose: to warm up my shoulders and stretch my upper body before performing overhead barbell lifts.
I find these stretches most effective when using a low pull-up bar, or even a bar in a squat rack or Smith machine, which allows me to keep my feet on the ground.
The goal here is not to strain your grip, so there's no need to let your full body weight pull down on your hands. By keeping your feet on the ground, you can easily adjust your position—for example, leaning forward to deepen the stretch in your chest. Another great option is to rotate your hands so your palms face you and round your back slightly to target your lats (the muscles along the sides of your back).
Hold these shoulder stretches for as long as necessary (3 x 30 seconds is a good starting point, but feel free to extend it if it feels beneficial). I like to combine these stretches with activation (strength) exercises, such as band pull-aparts or push-ups, to balance mobility and strength work.
How to progress: If you're able to comfortably perform all the positions I've described, you’ve likely reached the full range of shoulder flexibility that this stretch offers. If you're aiming for greater flexibility, it's time to try a different set of stretches tailored to your goals.
Why they're overrated: A dead hang is just one form of stretching. (The version I’ve outlined, where you incorporate multiple positions to stretch different muscles, is more effective.) Shoulder health involves more than just a few stretches. To truly maintain shoulder health, you should also strengthen your shoulders through a variety of exercises and stretch them in a broader range of positions, not just overhead. Dead hangs are often promoted as a magical cure-all for shoulder issues, but they only represent a small part of what can be achieved through a well-rounded routine of strength training and mobility exercises.
How to incorporate dead hangs into your routine for 'spinal decompression'.
I’ve saved this one for last, as it’s the least significant in terms of physical benefits.
Those who enjoy dead hangs often appreciate the sense of relaxation that comes from hanging on a bar. As the muscles in your back and core loosen, you might experience a sensation of your back 'lengthening,' which many find quite soothing.
Why it’s overrated: There’s no solid scientific evidence to support the idea that this offers significant health or fitness benefits.
Spinal decompression (typically using devices that hold a person in specific positions) has been used to treat back pain and encourage healing of certain types of back injuries. While it can sometimes seem helpful, there is no clear evidence proving that decompression is effective—many injuries heal on their own, regardless of whether spinal decompression is used. A 2007 review of studies referenced in promotional materials for spinal decompression devices concluded that 'the quality of these studies is questionable.'
If dead hangs make you feel better, feel free to keep doing them. They might even boost your grip strength and shoulder mobility as a bonus. However, don't expect significant health benefits from doing them.
