How To Do Dead Hang Pull Up Properly

The dead hang pull up is a great exercise for strengthening and stretching your upper body, particularly your arms and back.

The exercise is one of the variations of pull ups. The main principle of the exercise is ensuring that each time you drop, you rise stronger.

Challenge your fitness goals through incorporating the dead hang pull up in your workout routine. You will require an overhead bar for this exercise.

How to do the dead hang pull up:

  • Ensure that the overhead bar is stable. Use a bench or step to reach the bar with your arms. Avoid jumping straight to the bar to prevent accidents.
  • Grip the bar with your palms facing away from you. The distance between your hands should be shoulder width.
  • Remove your feet from the step with your hands gripped on the bar so that you hang. This is your starting position.
  • Keep your arms straight and relaxed.
  • Hang for a few seconds then lift yourself up until your chin goes slightly above the bar.
  • Repeat 5 to 10 times for 3 rounds.

WHAT MUSCLES DO DEAD HANG PULL UP WORK?

UPPER BACK

The dead hang pull up is a fantastic exercise to decompress your spine. This promotes stability to the spine upper and body strength. The exercise works and strengthens the upper back by stretching it.

SHOULDER

 The routine works the shoulder muscles. Moreover, it opens up the deltoid muscles, hence promoting upper body strength.

CORE

The action of hanging and lifting yourself using the bar engages your core. This plays a significant role in boosting your core power.

FOREARMS

As you perform the exercise, your arms hold and support your body. This plays a significant role in building and strengthening your forearm muscles.

Strong forearms increases your endurance to perform other variations of pull ups.

WRIST AND HAND FLEXORS

Executing the dead hang pull ups requires you to hold on to the bar throughout. This plays a vital role in strengthening your wrist and hand flexors. Additionally, the wrist and hand muscles become more flexible.

DEAD HANG PULL UP BENEFITS

PROMOTES SHOULDER MOBILITY

The exercise engages and opens up your shoulder muscles. Moreover, the routine makes your shoulders to be flexible, which makes it easier for you to move and flex them. You are able to perform numerous activities with minimal strain.

ENHANCES YOUR CORE POWER

The dead hang pull up engages your core, hence strengthening it. Core strength is important since it enables you to perform the exercise effectively.

Furthermore, you are able to perform exercises, such as planks, crunches, and pushups.

IMPROVES POSTURE

If you aim at improving your posture, this is the exercise to include in your workout routine. As you suspend and raise your body while holding the bar, your hands are parallel to each other.

This enables your body to be equally divided into two, which realigns your body, straightens your back, correct imbalances in your body.

ENHANCES GRIP STRENTH

The success of dead hang pull up largely depends on your hands grip strength. It may be challenging and uncomfortable at first but you will enjoy the benefits if you are persistent.

Constant practice promotes endurance, flexibility, and strength of your wrist and hand muscles. You will be able to perform activities, such as rope climbing with ease.

DECOMPRESSES YOUR SPINE

The exercise stretches and decompresses your spine. This aligns and straightens your spine, hence minimizing your risk of back pain. If you perform this routine consistently and correctly, you will never visit a spine chiropractor.

ALTERNATIVES TO DEAD HANG PULL UP

INVERTED ROW

The inverted row is a great alternative since it engages the same muscles as those that the dead hang pull up targets. You will require a smith machine or a squat rack to perform this workout.

How to do the inverted row:

  • Adjust the bar to a lower position where you do not strain reaching for it with your arms, at the same time you do not hit the ground.
  • Sit under the bar and using the upper hand grip, grasp the bar. The length between your hands should be wider than your shoulder width.
  • Straighten your body and bring your feet together. Engage your core and keep your hips up.
  • Raise your chest towards the bar, and then gently lower your body. Do not touch the ground, hang using your hands.
  • Repeat 10 to 15 times for 3 sets.

BENT OVER ROWS

The bent over row is a great exercise for your upper body. You will need a barbell to perform this exercise.

How to do the bent over rows:

  • Start by selecting the desired barbell weight depending on your fitness needs.
  • While the bar is on the ground stand behind it.
  • Bend your knees and slightly lean forward.
  • Carry the barbell using an upper hand grip and suspend it on your knee area. Maintain a neutral back. Your hands should be should be shoulder- width apart.
  • Pull the bar till it reaches your upper abs. Your elbows should bend on reaching your upper abs. Exhale as you do this.
  • Inhale as you lower the barbell to the starting position.
  • Repeat the routine 10 to 15 times for 3 rounds.

DEAD HANG PULL UP MISTAKES TO AVOID

GRIPPING TOO WIDE

Griping the bar too wide strains your shoulders and elbows. Additionally, you are not able to achieve the desired results of the exercise.

FAILING TO RAISE YOUR CHIN ABOVE THE BAR

If you want to experience dead hang pull up gains, you cannot afford to take shortcuts while performing the exercise.

Making the top of your head or nose reach the bar level then returning to the starting position is not the correct technique. This will prevent you for engaging the main muscles worked in this exercise.

MOVING TOO FAST

You should not perform this exercise while flopping around. Instead, perform it in a slow and controlled motion so that you work your upper body muscles.

CONCLUSION

The dead hang pull up is a great upper body exercise due to its numerous benefits. However, it is not advisable to perform the exercise if you have underlying health conditions.

Consult your physician before commencing the workout. If you are fit to perform the exercise, ensure you execute the correct technique to avoid injuries.