7 PAINFUL Dead Hang Mistakes You Need to AVOID

Dead hanging can be a powerful exercise for building grip strength, improving shoulder mobility, and decompressing the spine. However, if done incorrectly, it can lead to injury, discomfort, and limited benefits. In this video, we dive into the 7 most common dead hang mistakes you need to avoid to ensure you're getting the most out of this exercise safely.

First, we discuss why dead hanging might not be suitable for everyone, especially those with shoulder hypermobility or spinal issues. Next, we explore the importance of using the correct grip width to avoid compressing your chest and restricting your breathing. We'll also cover the dangers of hunching your shoulders, bending your elbows, and gripping the bar too tightly or too loosely.

Another key point is maintaining proper head alignment—tucking your chin into your chest can strain your neck and disrupt your spine's natural alignment. Lastly, we emphasize the importance of experimenting with different grips, body positions, and variations to adapt the dead hang to your needs and maximize its benefits.

Whether you're new to dead hanging or looking to refine your technique, this video will provide you with the insights you need to avoid common pitfalls. If you find this content helpful, don't forget to like the video and subscribe to the Fitnessdy channel.
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Timestamps
Intro 00:00
Doing them when you shouldn't 00:30
Not using the correct grip 01:35
Hunching your shoulders 02:30
Bending your elbows 03:24
The grip is either too tight or too weak 04:16
Tucking your chin into your chest 05:24
Sticking rigidly to the textbook form 06:20

[Wasssupboissss]

Doesnt it become an active hang if you engage your shoulders? I mean dead is when the shoulders creep up to your ears and you relax your scapulae

[johngoh]

I have no lower back pains for years since 2015 though I had lower back [Lumbar L4-L5-S1] surgery following a motor car accident. I only suffered a foot drop and muscle atrophy. I did try the “Hang” exercise every day lately holding on for 10-20 seconds each repetition and stop after finish 10 sets. My intention is to decompress my spine and to reverse muscle atropyy and to straighten my posture. I am now 87 years old [born on 02-01-1937]. My question – is Hang not an ideal exercise for the elderly of my age?

[offthechainfitness]

Whats dangerous in my experience is using a bar, using rings and allowing the rings to turn into the angle that corresponds to the alignment between your wrist, elbow and shoulders is key. The illustration by 7:43 hurts me to see. My thumb at 11 o’clock is where my hands need to be.

[stevenlengyel]

I’m a bigger guy and used to be able to do pull-ups however I used a narrow grip, using more bicep I guess now my left shoulder doesn’t want to allow me to raise my left arm over my head

[catlinc]

I just started doing this and it feels pretty good. I sometimes have carpel tunnel syndrome, the wrong exercise really bothers it, but that is not kicking in. I really feel a big pull, which lingers along between my spine to the left, and my scapula, it is always a tight area. My chiro says my spine curves a little at that spot towards the left. Will this help that? I have a very flexible spine, naturally.🙂

[vincenewman]

So should you engage your shoulders to create the gap?

[martinjc]

Any tips for increasing hang time. At the moment my grip is lost after 40sec or so? I go to the gym twice a week

[HibaHattane-tk]

is this exercice safe for people who have uneven shoulders i mean the right one is stronger but lower and the left one is higher and weaker also can you expain this to me please ? and thank you for those amazing advices

[BodyBlitz]

Sir I have a question and I hope you will answer it, , do you use the free plan of 11 labs and is your channel monetise?? Pls kindly reply 🙏🏻🙏🏻😢

[crisalis]

I can only do dead hang for 20s because my hand always slipped🥹

[lauriesabol]

My hands are small and most bars are too large, any suggestions?

[mejolang]

I have L3-4-5 disc herniation.. if i have unstable disc, is there no other way for me to do so i can do this.. i really like to strengthen my back muscles

[ajaypillai]

u said all what not to do
say what to