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Exercise handout — move better, feel better.
Dead Hang
Hang from a bar with straight arms. Ultimate grip challenge. Requires strong wrists and healthy shoulders. Not for early rehab.
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 the gym
pull_up_bar
Dosage
4
Sets
20 sec
Reps / Time
60 sec
Rest
static hold
Tempo
Step-by-Step Guide
Set up
- Find bar at height where feet can reach ground
- Grip bar overhand, hands shoulder width
- Lift feet to hang
Step 1 of 5
Grip bar firmly
Step 2 of 5
Hang with arms straight
Step 3 of 5
Keep shoulders slightly engaged (not passive hang)
Step 4 of 5
Hold for prescribed time
Step 5 of 5
Lower feet to ground safely
Breathing
- Breathe normally throughout
- Stay calm
Form Cues
- Shoulders active not passive
- Arms straight
- Grip firm
- Breathe normally
Common Mistakes to Avoid
- Passive shoulder hang (dangerous)
- Swinging
- Holding breath
- Jumping down instead of stepping
Safety Information
AVOID if wrist instability, acute pain, or post-op restrictions.
Progressions
Longer holds up to 45 seconds
Regressions
Feet on box for assistance, shorter holds
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.