Perfect Dead Hang Technique
The dead hang is the foundation of all pulling movements, building incredible grip strength, shoulder stability, and upper body endurance. This deceptively simple exercise develops the prerequisite strength for pull-ups and advanced calisthenics skills. ChAIron's AI coaching ensures optimal positioning and progressive development.
Step-by-Step Form Guide
- Grip Setup: Grab pull-up bar with overhand grip, hands shoulder-width apart, arms fully extended
- Body Position: Hang with straight arms, engage lats slightly, keep shoulders away from ears
- Core Engagement: Maintain slight hollow body position, legs straight or bent at knees
- Hold Duration: Focus on controlled breathing and maintaining grip until form breaks down
Common Mistakes to Avoid
- Shrugging shoulders up toward ears
- Completely relaxed hanging without lat engagement
- Swinging or using momentum
- Gripping too wide or too narrow
- Holding breath instead of breathing normally
AI Coaching Benefits
ChAIron's computer vision analyzes your dead hang form in real-time, providing instant feedback on:
- Shoulder position and lat engagement
- Grip width and hand positioning
- Body alignment and core activation
- Hold duration tracking and progression
- Grip strength development monitoring