Dead Hang

What it is

This exercise involves hanging from an overhead bar with your arms fully extended. It primarily strengthens your grip, forearms, and shoulders, while also decompressing your spine. You can hold this position for time to improve endurance and shoulder health.

Technique tips

• Use an overhand grip with hands slightly wider than shoulder-width apart.
• Keep your shoulders active, pulling them slightly down and back.
• Breathe deeply and evenly throughout the hang to aid relaxation.
• Avoid shrugging your shoulders towards your ears.
• Engage your core to help stabilize your body.
• To progress, gradually increase your hang duration.

How to track your progress

Log the hold time of each set. Straddly keeps your best hold for this exercise and tells you when you beat it, so a two-second gain does not go unnoticed.