How long should I be able to hold a deadhang?

A good baseline for beginners is 30 seconds. As your grip strength improves, aim for 60 to 90 seconds per set.

Is this exercise safe for people with shoulder injuries?

While it can help with impingement, those with active instability or labral tears should consult a professional first. You can modify it by keeping your feet on the ground to reduce the load.

Can I do deadhangs every day?

Yes, deadhangs are relatively low-impact and can be performed daily to improve grip and spinal health, provided you stop if you feel sharp joint pain.

Deadhang Guide: Build Grip Strength and Spinal Health

Master the deadhang with our expert guide. Learn proper form, benefits for grip strength, and how to safely decompress your spine.

How to Perform

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

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

Primary movers

Forearms

Stabilizers

Latissimus Dorsi
Trapezius
Core

Related Guides

2 Handed Kettlebell Swing — Strength
3D lunge warmup — Strength
4-count burpees — Strength

Forearms · Strength