The dead hang is the first pulling skill in calisthenics. You grab a bar and let your body hang with straight arms. It builds grip, opens up the shoulders, and is the starting point for pull-ups.
How to do it
Grab the bar with an overhand grip, hands about shoulder-width apart. Step or jump off the ground and let yourself hang.
Keep your arms fully straight. Let your shoulders rise up toward your ears instead of pulling them down. That relaxed position is what makes it a dead hang.
Keep your body still. No swinging, no kicking. Breathe normally and stay on until your grip gives out.
Watch more here:
Video by Hybrid Calisthenics
Progression
- Supported hang. Keep your feet on the floor or a chair and let your legs carry part of your weight. Use a low bar or rings if you have them.
- Dead hang. Full body weight, feet off the ground, shoulders relaxed.
- Active hang. Same hang, but pull your shoulders down and away from your ears. Your body lifts slightly without bending the arms. This is the direct lead-in to the pull-up.