The dead hang sounds so simple that most people do not consider it an actual exercise. Unfortunately, it is a deceptively simple exercise that most people do not consider unless they are introduced to gymnastics exercises, which require long periods of holding onto rings and supporting and manipulating your own body weight.
A HISTORIC & REASONABLE FITNESS METRIC
In the ancient world, this simple act of just hanging for as long as possible was one of the more basic competencies that were used to gauge an individuals fitness. Look, I know some of you studs will chalk your hands and lift weights, but I highly doubt that you are holding the weights for very long. Your body likely weighs way more than the weights you pick up and curl. Even if you lift a lot, a static isometric hold is essential to maintaining a secure grip, even if you do not have chalk.
Ask yourself this: “Can you hang from a pullup bar for over 2 minutes at a time? My guess is a big fat no. It is not easy, and 2 minutes is a deceptively long for holding yourself with a full grip. If you are in your everyday loadout, you will find that every extra pound can make the hold more difficult. If you intend to claim a capability to navigate through the world competently, you need to be able to support yourself.
WHAT IS THE DEAD HANG?
The dead hang is basically hanging from a bar to build your hand and finger strength, but it is also a terrific exercise for opening the shoulders and decompressing the spine. If you do alot of pressing exercises, the dead hang is a critical exercise for pulling the tiny wrist bones apart and relieving the pressure on the nerves. If you have issues with hand tingling or other problems like this, you may find the dead hang to be very therapeutic.
BASIC FORM
The basic dead hang is grabbing a pullup bar about shoulder width apart. Whether your fingers point forward, inward, or back is not a problem. Just make sure that when you grab the bar, your first and second knuckles are even and flat. Wrap the thumb under and around the bar to complete the grip. When you grab onto the bar, hang from the bar and flex your glutes and abdominals. This should result in the hollow body form. To achieve a full ‘DEAD’ hang, with your full body hanging, apply upward pressure from the shoulder and push up against the bar. You will feel a stretch while doing this. One last detail is to squeeze the bar like you want to crush it. This is a detail many people miss, and it will make the difference between a test and actual growth.
BUT WAIT, THERES MORE
The dead hang is just the tip of the iceberg. You don’t need to always hang the same way all the time or just with a pullup bar. You can hang from a rope, gymnastics rings, grip balls, etc. You can also adjust how you grab the bar and whether you do it one handed, etc. The options are up to you, but here is a list of my favorite versions of the dead hang.
L-Hang
Hold legs perfectly horizontal while performing a dead hang
Scapular Pullup
Pull your shoulder blades down several times, achieving pullups only through the shoulders. Combine with the L-Hang, if desired
Grip Walking
Start with both hands on the bar and then let go of the bar with one hand and touch your leg and then grab the bar again, alternating hands. Increase the challenge by touching the opposite foot or extend the time hanging from one hand.
Wrist Hang
Hang from the bar by the base of your wrists by curling the base of you palms over the bar. This directly works the wrist joints.
Finger Peeling
From the basic dead hang, release one finger at a time to shift the load to other fingers. Start with the pinky or thumb, and work across. Hold for longer periods with each loss of finger support.
Finger Hang
Modify your grip to hang by the second knuckle and work on specific finger grip strength