Dead Hang

Execution

1. Step onto the box, take a firm grip and slowly lift your feet off it.
2. Let the shoulders relax for the first 2-3 seconds so the spine and shoulder joints can lengthen.
3. Then brace the belly lightly and draw the shoulder blades down a little so the shoulders have a base.
4. Hold for 20-30 seconds, breathing steadily, with your legs hanging straight or your ankles crossed.
5. Finish by putting your feet back on the box before you let go of the bar.
6. A sharp shoulder pain while hanging ends the set, because this should never hurt.

Quick cues

• Step onto the box, do not jump.
• Relax a few seconds, then set.
• Count breaths, not the clock.
• Sharp pain means get down.

Common faults

• Fault: Jumping up to the bar and dropping off it

  Fix: Keep a box under the bar and use it at both ends of the hold.

• Fault: The shoulders jammed up by the ears for the whole hold

  Fix: After the first few seconds, draw the blades down slightly to open a gap at the neck.

• Fault: Holding until the grip simply fails and you slip off

  Fix: Set a 20-second timer and come down when it ends, adding 5 seconds a week.

• Fault: Leaving the thumb on the same side as the fingers

  Fix: Wrap the thumb under the bar so the hand cannot slip when it tires.