Dead Hang Pull Up – UPDATED 2022 – A Complete Guide
If you have access to a pull-up bar in 2022, then you should be taking advantage of it. Pull-ups are one of the best exercises you can do to build arm and upper body strength, and they’re also great for endurance.
One of the best exercises using a pull-up bar is the dead hang pull-up. This exercise will stretch you to the limits, as it forces you to hold your entire weight by relying on just your grip strength.
Dead Hang Pull Up – A Complete Guide
Pull-ups are pretty simple, and the dead hang is no exception. You’ll still want to make sure you’re performing it correctly though, or else you could be at risk of injury or just being ineffective with how you exercise.
For this exercise, you’ll need a pull-up bar. If you don’t have one at home, and you can’t simulate one safely, then you’ll need to go to a gym before you try a dead hang pull-up.
The complete steps to the this type of pull-up are:
1. Find something to act as a step between the bar and the floor, so you can safely mount and dismount from the bar and stand on it.
2. Using both hands, get an overhand grip on the bar. Your arms should be roughly shoulder-width apart so that your weight is spread evenly across the bar.
3. Remove your feet from the step so that you’re hanging from the bar with nothing below you.
4. Using just your arms, pull your whole body upwards until your chin is over the bar.
5. Repeat this for as many reps as possible.
6. Once you’re finished, dismount by stepping back onto the stool or step and letting go of the bar.
Are Dead Hang Pull-Ups Bad for Shoulders?
Because they involve supporting your weight with just your arms, dead hand pull-ups can look difficult or even dangerous. You might especially be worried about their effect on your shoulders, as these are more susceptible to muscle tearing, injury, or dislocation than other parts of the body.
In truth, the dead hang pull-up is no more dangerous for your shoulders than any upper body exercise. Most injuries or pain reported from the injury are due to it being done incorrectly and unsafely, or from having a previous shoulder injury.
Beginners still might find that dead hang pull-ups are stressful, however. In this case, it’s recommended to take them slowly and only do a couple of reps at a time.
What Is a Dead Hang Pull Up?
The dead hang pull-up is sort of the opposite of what most exercises ask of you. While usually, you’ll want to put in maximum effort and use your strength as much as possible, the dead hang pull-up instead asks you to do almost nothing for most of the time on the bar.
The name of this exercise is morbid, but you can see why it’s called that. Before you pull up, you’re quite literally hanging from the bar.
The dead hang itself is also an exercise that people do – with this, the goal isn’t to pull yourself up from the hang but to hold onto the bar for as long as possible. This is great for practicing grip strength, and many people do this before transitioning to a dead hang pull-up routine.
Dead Hang Vs Active Hang – How Do They Differ?
The dead hang is also sometimes called the passive hang, and along with the active hang, it makes up the two main types of form you hold when using a pull-up bar.
The active hang involves lifting your shoulders when you grip onto the bar, meaning that they support your weight along with your arms. This hang is a lot less stressful on your arms and is recommended for beginners and those with injuries. It doesn’t have as many benefits as a dead hang though and is sort of like the training wheels for the pull-up bar.
The dead hang is simply one step before this – your shoulders do not lift along with your arms and are instead limp along with the rest of your body when hanging. The dead hang is the recommended pull-up position for most people as you’re getting the most out of the pull-up this way.
Doing 50 Dead Hang Pull-Ups Per Day – What You Should Know?
For beginners, 10 dead hang pull-ups are a good starting amount. Your goal from this should be to work your way up to doing a couple more each time you try. But what happens if you go all the way to 50? And should you keep trying to do 50 each day?
One of the simplest benefits of doing 50 dead pull-ups per day is that you’ll get better at them. Your grip strength will get better, and so will your upper body and arm strength. This means that these types of pull-ups will feel much less taxing, and you might even be able to push yourself to do more.
If you go straight from 10 dead hang pull-ups to 50 on day 2, day 3, and day 4, you’re going to have a bad time for the first couple of weeks. It’s especially going to suck if you haven’t done much strength training before, and you can expect to feel sore and lethargic the day after.
The bigger risk, however, is injury. Jumping in at the deep end and forcing yourself to do 50 dead hang pull-ups straight away is dangerous because your muscles aren’t used to having that much stress or holding the whole weight of your body for that long.
The best way to do 50 dead hang pull-ups per day is to slowly increase the amount you do, by 5 reps each day until you can do those with no effort. Eventually, you’ll be doing 50 dead hang pull-ups like it’s nothing.
Dead Hang Pull Up – Closing Thoughts
This dead hang pull-ups guide has hopefully given you the basics of what you need to know about dead hang pull-ups. Remember to stay safe while you’re doing dead hangs, as they’re one of the most hardcore pull-ups you can do.
For more guides to pull-ups, other upper body exercises, and more tips, make sure to keep checking back with us.