Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Towel Dead Hang

AdvancedStrengthTier T4

Hang from pull-up bar holding towels. Advanced grip training for climbers and athletes.

Targets: Hand/Fingers
Muscles: Grip Muscles, Forearm Flexors

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, step_box

Home Options

  • towel + pull-up bar + step or plyo box

No equipment? Try: Fat grip attachments, Rope

Dosage

4

Sets

0

Reps / Time

180 sec

Rest

5-20 second holds

Tempo

Step-by-Step Guide

Set up

  • Drape two small towels over pull-up bar
  • Each towel hangs down both sides
  • Stand on box to reach

  1. No image for this step. Follow the written instruction.

    Step 1 of 5

    Grip towel ends firmly with each hand

  2. No image for this step. Follow the written instruction.

    Step 2 of 5

    Step off box to hang

  3. No image for this step. Follow the written instruction.

    Step 3 of 5

    Hold for target time

  4. No image for this step. Follow the written instruction.

    Step 4 of 5

    Body weight through grip

  5. No image for this step. Follow the written instruction.

    Step 5 of 5

    Step back on box to dismount

Breathing

  • Breathe steadily
  • Don't hold breath

Form Cues

  • Crush grip on towels
  • Shoulders engaged (not fully relaxed)
  • Breathe through the hang
  • Step down - don't drop

Common Mistakes to Avoid

  • Grip giving out suddenly
  • Swinging
  • Shoulders disengaged completely
  • Dropping instead of stepping down

Safety Information

ADVANCED only. Not for rehab. Ensure safe dismount. Stop if shoulder issues.

Progressions

Longer holds, thicker towels, one arm attempts

Regressions

Assisted with feet on box, shorter holds

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.