The dead hang exercise, also known as the “hang,” is a simple but effective bodyweight exercise that targets the muscles of the upper body, including the arms, shoulders, and back. This exercise can be performed with no equipment and can provide a number of physical and mental health benefits.
One of the primary benefits of the dead hang exercise is the improvement of upper body strength. The act of hanging from a bar or other object engages and strengthens the muscles of the arms, shoulders, and back.
The dead hang exercise can also improve grip strength, which can be beneficial for activities such as rock climbing or powerlifting.
In addition to the physical benefits, the dead hang exercise can also have mental health benefits. The act of hanging from a bar and supporting one’s own body weight can be a calming and grounding experience, and can help to reduce stress and improve overall well-being.
To perform the dead hang exercise, start by standing in front of a bar or other object that you can hang from with your hands. Reach up and grab the bar with an overhand grip, making sure that your hands are positioned slightly wider than shoulder-width apart. Engage your core and lift your feet off the ground, allowing your body to hang freely from the bar. Hold this position for as long as you can, making sure to keep your body straight and your shoulders relaxed.
It is important to note that the dead hang exercise can be challenging, especially for those who are new to it. It may be helpful to start with shorter hang times and gradually work up to longer hangs as your upper body strength improves.
Overall, the dead hang exercise is a simple but effective bodyweight exercise that can improve upper body strength, grip strength, and overall well-being.
References:
Healthline, “The dead hang: benefits, how-to, and more”