Dead Hang

Exercise/task name: ​Dead Hang (Passive or Active)

• Exercise description:

  • Grip the bar with an overhand grip (palms facing away from you), hands about shoulder-width apart. Your thumbs should wrap around the bar for security.

  • Your feet are off the ground, allowing your full body weight to hang. Keep your arms straight but not locked—relax your shoulders and let gravity pull you down (this is a passive hang). Engage your core slightly to avoid swinging.

  • Hold the position for as long as you can maintain good form.

• Technique that must be performed to count: Must remain on the bar with palms facing away from you, for the duration of the rep time.

• # of repetitions before shooting: 30 second hang.

• Casual division modifier: 20 second hang.

• Exercise equipment needed: 1 Pull-up bar. Stopwatch.