How to do the Dead Hang
Grab the bar with palms facing forward at shoulder width.
Hang with straight arms and your feet off the floor.
Keep your shoulders slightly engaged and breathe normally.
Hold for your target time, then step down with control.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Holds | 3 | 20–60 s | 1 min |
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
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