How to Perform
- Stand beneath a pull-up bar and grip it with both hands using an overhand grip, slightly wider than shoulder-width
- Lift your feet off the ground (step off a box or jump up to the bar)
- Hang with your arms fully extended and shoulders relaxed downward, then gently engage your shoulders by pulling your shoulder blades slightly down (active hang)
- Keep your body still and avoid swinging
- Hold for the target duration, then step down or drop in a controlled manner
- Rest and repeat for the desired number of sets
Form Cues
Do:
- Start with a passive hang (fully relaxed) to decompress the spine, then transition to an active hang by gently depressing the shoulder blades
- Wrap your thumbs around the bar for a secure grip
- Keep your core mildly engaged to prevent excessive swinging
- Breathe steadily and stay relaxed
Don't:
- Shrug your shoulders up toward your ears for the entire hang
- Swing or kip; keep your body still
- Grip the bar with only your fingertips if you're a beginner
- Drop off the bar suddenly; step down in a controlled way to protect your joints
Progressions
Build up to holding a dead hang for 30-60 seconds for multiple sets. Once you can do this comfortably, progress to australian pull-ups (inverted rows) to start building pulling strength through a full range of motion.
Common Mistakes
- Passive-only hanging: While passive hangs are fine initially, practicing the active hang (shoulders engaged) builds the scapular control needed for pull-ups
- Gripping too hard: Use a firm but relaxed grip; excessive tension fatigues the forearms faster without benefit
- Holding breath: Breathe naturally throughout the hold
- Ignoring pain: Shoulder or elbow pain during hanging means you should check your form or consult a professional