Dead Hangs: Simple, Brutal and Effective
This movement does a lot more than train your grip. The dead hang is about as simple as exercise gets: grab a bar and hang. It’s also one of the most effective things you can add to your routine.
Why grip strength matters
Grip strength is more than a party trick. Research has linked it to overall strength and to healthy aging, which is why coaches use it as a quick check on how strong someone really is. A stronger grip also means you can hold on longer in pulling exercises, so the rest of your training improves too.
What dead hangs do for you
- A stronger grip in your hands and forearms.
- A welcome stretch after sitting. Hanging lets your body lengthen out after a long day at a desk or in the car, and it feels great on a tight back and shoulders.
- Stable, resilient shoulders. Holding your body weight builds strength and control around the shoulder joint, including the small rotator cuff muscles that keep it healthy.
How to do it
- Grab a pull-up bar with an overhand grip, hands about shoulder-width apart.
- Step off or lift your feet and let your body hang with your arms straight.
- Keep breathing and stay relaxed through your lower body.
- Hold for as long as you can with good control, then step down. Rest and repeat for 2 or 3 rounds.
If hanging your full body weight is too much right now, keep your feet on a box or the floor and take some of the weight off. Build up a few seconds at a time. If you have a shoulder injury, check with a coach or your doctor before you start.
Want help getting stronger?
Building strength that lasts is what we do at The Gym TX. If you want a plan built around your body and your goals, come in and talk to Christian.