Dead hang

Muscles worked

You need

How to do it

1. Stand underneath a pull-up bar and reach up.
2. Grab the bar with an even overhand grip and have your hands slightly wider than shoulder level.
3. Grip the barbell well and envelop it with your thumbs for extra support while hanging.
4. Depending on the bar’s height, you will probably have to bend your knees off the ground while hanging.
5. As you begin to hang, relax your shoulders and allow them to travel up toward your shoulders.
6. When you relax your shoulders, think about maintaining a neutral spine; don’t arch your back by keeping your chest out.
7. Keep your abs and glutes engaged to keep you from swinging back and forth. It will probably take you some time before you can hang motionless, so don’t worry too much about it.
8. Maintain a deep and regular breathing pattern. Holding your air in will force you to let go of the barbell well before your grip gives out.