Bar Hangs
The foundational dead hang, building pure grip endurance and shoulder mobility. Essential for advancing to pullups.
Standards
LEVEL 1: 2 Holds of 30 Seconds
LEVEL 2: 2 Holds of 50 Seconds
LEVEL 3: 3 Sets of 60 Seconds
Do 3 Sets, holding for as long as you can each time. The levels above are standards you can use to measure your progress. Rest 2-3 minutes between Sets.
If you struggle to hit Level 1 after a few weeks of trying, try using a regression shown below or use an easier variation.
Form Cues
Hang relaxed, feet crossed if needed. Depress scapula without pulling. Avoid tension in neck—keep head neutral. If pain, shorten holds initially.
Tutorial
Stand under high bar.
Jump or step to grip overhand.
Hang fully, arms straight.
Relax body, hold time.
Breathe deeply.
Dismount safely.
Progression & Regression
To make this exercise harder: Add slight swing control or weights.
To make this exercise easier: To make easier: Use band under feet for assist.