Strength
Deadhang
A fundamental isometric hold designed to decompress the spine and build elite grip endurance.
How to perform.
Follow the sequence — setup is half the lift.
Place a stable box or step under a pull-up bar so you can reach it without jumping.
Grip the bar with your hands shoulder-width apart using an overhand grip.
Slowly lower your weight off the box until your arms are fully extended and your feet are clear of the floor.
Keep your core slightly engaged and your legs straight or tucked to prevent swinging.
Maintain a neutral neck position by looking straight ahead rather than up at the bar.
Breathe deeply and hold the position for your target duration before safely stepping back onto the box.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Holding your breath which increases internal pressure unnecessarily
- Shrugging the shoulders up toward the ears and collapsing the neck
- Excessive arching of the lower back instead of maintaining a hollow body position
- Using a grip that is too wide, which puts undue stress on the shoulder capsules
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.