How to perform Bodyweight Dead Hang with proper form

Starting Position

1. Grip: Grab the bar with a shoulder-width overhand grip, wrapping your thumbs around.
2. Arms: Let your arms hang fully straight.
3. Body: Keep your legs straight or slightly bent so your feet clear the ground.

Movement

1. Hold Phase:

   • Hang with straight arms and let your body relax and lengthen.
   • Keep your shoulders slightly engaged rather than fully shrugged to your ears.
   • Breathe steadily and hold for the target time.

2. Finish:

   • Lower to the ground under control once your set time is reached.
   • Step down rather than dropping to protect your shoulders.

Key Points

• Grip firmly with thumbs wrapped for a secure hold.
• Keep a neutral spine - avoid arching or excessively swinging.
• Beginners start around 10-20 seconds; work toward 60 seconds or more.