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Online Exercise System

Exercise: Dead Hangs

person doing Dead Hangs
person doing Dead Hangs

Primary Muscles:

  • Erector Spinae
  • Abdominals
  • Biceps
  • Latissimus Dorsi
  • Hip Flexors

Secondary Muscles:

Body Area:

  • Arms
  • Back
  • Chest
  • Shoulders

Movement Type:

Equipment:

Training Category:

  • Body Weight
  • Mobility
  • Flexibility
  • Warm-Up Drills

Proper Steps: 

Hang freely from a bar
Slowly allow all your muscles (besides the ones used for gripping the bar) to relax
You can touch the floor or a box with your toes to allow your hips to unlock
Let your spine lengthen and create space in all of your joints
Contract your core and the rest of your muscles, and gradually reapply your body weight to your joints before dropping, stepping, or climbing out of this position