Reverse Grip Dead Hang
Starting Posture
Start by standing directly under a pull-up bar. Reach up and grasp the bar with an underhand, or reverse, grip. Your hands should be closer together than in a regular pull-up grip. Hang from the bar with your arms fully extended, shoulders relaxed, and feet off the ground.
How to Exercise
Once in the starting position, simply hang from the bar for the desired amount of time. Focus on keeping your shoulders relaxed and engaging your core muscles to stabilize your body. Make sure to breathe evenly throughout the exercise.
Breath Control
Breathe deeply and evenly throughout the exercise. Inhale through your nose and exhale through your mouth to maintain a steady breathing pattern.
Common errors
One common mistake is to let your shoulders hunch up towards your ears. Focus on keeping your shoulders relaxed and pulled down away from your ears. Another mistake is to arch your back excessively, which can strain your lower back. Keep your core engaged and try to maintain a straight line from your head to your feet.
Weights
You can increase the intensity of this exercise by holding weights in your hands or wearing a weighted vest. Start with a light weight and gradually increase the resistance as you get stronger.
Grips
The reverse grip, or underhand grip, is the most commonly used grip for this exercise. However, you can also try variations such as the mixed grip (one hand overhand, one hand underhand) or the neutral grip (palms facing each other) for added variety.
Variations
For a more advanced variation, you can try adding in a leg raise while hanging from the bar. Lift your legs up towards the bar, keeping them straight, and then lower them back down. This will engage your core and lower abdominal muscles even more.
Generate a workout for using deadlifts
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Sample workouts with this movement
Fit! Programs featuring this exercise
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
Comments and tips
To increase the intensity of this exercise, you can try holding a dumbbell between your feet or wearing ankle weights. Make sure to only attempt this variation if you have a strong grip and are already comfortable with the basic reverse grip dead hang.
Cautions
Avoid swinging or using momentum to stay on the bar. This can put unnecessary strain on your shoulders and increase the risk of injury. Listen to your body and only hang for as long as you can maintain proper form.