TL;DR: Hang from a bar for 30-60 seconds
to decompress the spine, improve grip, and maintain shoulder mobility. Simple but
effective.
The dead hang is deceptively simple: hang from a pull-up bar with straight arms, relaxed shoulders, and let gravity decompress your spine. Yet this basic movement delivers outsized benefits for shoulder health, grip strength, and overall lifting performance.
Why Dead Hangs Work
Hanging stretches the shoulder capsule, creates space between vertebrae, and activates the deep stabilizers of the scapula. For lifters who spend hours with shoulders internally rotated (bench press, rows, desk work), dead hangs provide crucial counter-tension.
Benefits
- Shoulder Health — Decompression reduces impingement risk and increases overhead mobility.
- Grip Strength — Forearms and fingers adapt to supporting body weight, directly helping deadlifts and rows.
- Spinal Decompression — Especially valuable after heavy squats or deadlifts.
- Mental Toughness — Hanging through discomfort builds mental resilience.
Programming Dead Hangs
- Beginners: 3 sets of 15-30 seconds, as a warm-up or cooldown.
- Intermediate: Work up to 60-90 seconds; add one-arm hangs for challenge.
- Advanced: Weighted dead hangs using a dip belt for grip strength peaks.
Common Mistakes
- Shrugging shoulders up to ears—let them relax and sink.
- Gripping too tightly—moderate grip allows longer holds.
- Holding breath—breathe deeply, diaphragmatically.
See also: Shoulder Training Without Injury | Active Recovery
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