ClapMove · clapmove.com
Exercise handout — move better, feel better.
Dead Hang
Hang from a pull-up bar to decompress your spine and stretch your lats. Simple but powerful for spinal health.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
pull_up_bar
Home Options
- pull-up bar
No equipment? Try: Inversion table, Lat stretch on bar
Dosage
3
Sets
30 sec
Reps / Time
60 sec
Rest
hang for time
Tempo
Step-by-Step Guide
Set up
- Find a pull-up bar you can reach
- Grip the bar with both hands shoulder width or slightly wider
- Let your feet come off the ground
- Relax your body completely
Step 1 of 5
Hang with straight arms
Step 2 of 5
Let your body weight decompress your spine
Step 3 of 5
Relax your shoulders and lats
Step 4 of 5
Breathe deeply
Step 5 of 5
Hold as long as you can maintain grip
Breathing
- Deep slow breaths
- Breathe into your back
Form Cues
- Relax everything
- Let gravity stretch you
- Breathe into your back
- Don't swing
Common Mistakes to Avoid
- Tensing up
- Shrugging
- Swinging
- Holding breath
Safety Information
Careful with shoulder issues. Step down carefully, don't drop.
Progressions
Work up to 60+ second hangs or add gentle rotation
Regressions
Keep feet on ground for partial bodyweight
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.