The dead hang exercise is a pull-up variation that targets the deltoids, trapezius rhomboids, core, and grip strength. This exercise is good for athletes who want to work on their core strength and grip strength during their sport or practice gripping the barbell during other exercises.
Dead Hang
Alternatives to the dead hang include the pull-up, eccentric pull-up, jumping pull-up, chin-up, grip exercises, and bent-over rows for those who cannot hang onto the bar yet. One mistake to avoid during this exercise is to use an underhand grip or bend your elbows. Two tips to avoid these mistakes during the dead hand are keeping your core tight, keeping your body in one straight line, and looking forward during the hang.
The toughness level of this exercise is a 4 out of 10 since it is the easiest way to begin mastering the pull-up without putting too much strain on your back muscles or shoulder muscles. Beginners can begin with this exercise and see if they can build up to 60 seconds of a dead hang before trying the jumping pull-up or eccentric pull-up exercise.