How To Dead Hang The Right Way (Most People Get This Wrong)
Dan's Protocol
138,932 views
How to dead hang properly, the 5 most common dead hang mistakes and how to fix them, plus the exact progression to go from struggling at 30 seconds to hanging past a minute.
Dead hangs decompress the spine, build grip strength, and open up the shoulders, but how you hang changes everything you get out of it. In this video I break down the difference between a passive hang and an active hang, the grip mistake that burns out your forearms, the breathing fix that instantly adds time to your hold, and the week-by-week plan to build up to a 60+ second dead hang.What daily dead hangs actually do to your body after 30 days:
I'm 42, documenting the full road to my first muscle-up — one rep at a time. The dead hang is step one.
Subscribe and take the road with me
CHAPTERS
0:00 Almost Everyone Hangs Wrong
0:35 What A Dead Hang Actually Does
1:20 Mistake #1: The Death Grip
2:30 Mistake #2: Shrugged Shoulders
3:45 Mistake #3: Holding Your Breath
5:00 Mistake #4: Max Holds Every Day
6:25 Mistake #5: Inconsistent Timing
7:40 How To Dead Hang Longer (Week-By-Week Progression)
Follow me on IG - Instagram: dangambardello
20 Comments
At 67, I tried doing one straight-arm pull-up, and couldn't even manage that. Not even close. I couldn't get my arms to bend even just a little bit. I couldn't believe it! From a standing position, starting with arms slightly bent, I could do one pull-up, and eventually worked up to three. Now I can do one straight-arm pull-up, and three bent-arm pull-ups (probably more if I tried, but I usually stop there). I can hang from one arm, but only very briefly. As a kid, I could do one-arm swings, like a spider monkey.
I started dead-hanging recently, without timing it. I just tried timing it without pushing it too far, and managed one minute and ten seconds. When I first started, my aim was spinal decompression, which I really need now, and it works great! I'll try working my shoulders some, and see what that does for me.
My main difficulty is breathing, so that's what I need to work on. I've noticed spinal decompression makes me breathe hard, as it releases years of built-up stress. Other decompression exercises have this effect on me too, so it's hard to distinguish between nervous system release, and breathing with a stretched-out rib cage.
Anyway, hanging is good, I'm making progress, and I'm going to stick with it. I'm curious though, how this video ended up in my feed.
How To Dead Hang The Right Way (Most People Get This Wrong)
Dan's Protocol
138,932 views
How to dead hang properly, the 5 most common dead hang mistakes and how to fix them, plus the exact progression to go from struggling at 30 seconds to hanging past a minute.
Dead hangs decompress the spine, build grip strength, and open up the shoulders, but how you hang changes everything you get out of it. In this video I break down the difference between a passive hang and an active hang, the grip mistake that burns out your forearms, the breathing fix that instantly adds time to your hold, and the week-by-week plan to build up to a 60+ second dead hang.What daily dead hangs actually do to your body after 30 days:
I'm 42, documenting the full road to my first muscle-up — one rep at a time. The dead hang is step one.
Subscribe and take the road with me
CHAPTERS
0:00 Almost Everyone Hangs Wrong
0:35 What A Dead Hang Actually Does
1:20 Mistake #1: The Death Grip
2:30 Mistake #2: Shrugged Shoulders
3:45 Mistake #3: Holding Your Breath
5:00 Mistake #4: Max Holds Every Day
6:25 Mistake #5: Inconsistent Timing
7:40 How To Dead Hang Longer (Week-By-Week Progression)
Follow me on IG - Instagram: dangambardello
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