How to Do the Perfect Dead Hang (Complete Guide)

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

Shoulder position and lat engagement
Grip width and hand positioning
Body alignment and core activation
Hold duration tracking and progression
Grip strength development monitoring

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