How do you do the Dead Hang?

Reach up and grab the bar with an overhand grip, about shoulder width. Step or jump up and let your feet leave the floor with your arms straight. Hang still and relaxed without swinging. Keep breathing steadily for the whole hold.

What muscles does the Dead Hang work?

Mainly the forearms, with help from the upper back and abs.

What are common Dead Hang mistakes?

Swinging instead of hanging still. Bending your arms. Holding your breath.

Dead Hang: how to do it, form cues and muscles worked

How to do it

Reach up and grab the bar with an overhand grip, about shoulder width.
Step or jump up and let your feet leave the floor with your arms straight.
Hang still and relaxed without swinging.
Keep breathing steadily for the whole hold.

Key cues

Overhand grip, about shoulder width
Arms straight
Body relaxed and still
Keep breathing

Common mistakes

Swinging instead of hanging still
Bending your arms
Holding your breath

Muscles worked

Primary: Forearms
Secondary: Upper back and abs

Equipment

Pull-up bar.

References

Healthline: Dead Hang
StrengthLog: Pull-Up