Dead Hang for BJJ
The dead hang involves hanging from a bar with arms fully extended for time, building grip endurance and shoulder decompression. This simple exercise builds the sustained gripping ability needed for extended gi matches. It also provides passive traction for the shoulders and spine.
✓ Step-by-Step Instructions
- 1 Grip a pull-up bar with an overhand grip at shoulder width.
- 2 Step off the box or jump up to the bar.
- 3 Let your body hang with arms fully extended.
- 4 Relax your shoulders while maintaining active grip.
- 5 Hold for the maximum time you can maintain grip.
- 6 Step down safely when grip begins to fail.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Builds the grip endurance to maintain grips throughout a full match. The passive hanging also decompresses the shoulders and spine after the compressive forces of grappling.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Gripping with just the fingers instead of full hand
- ⚠ Not fully extending the arms
- ⚠ Swinging during the hang
- ⚠ Dropping from the bar instead of stepping down
🔄 Variations
- → Single-arm dead hang
- → Towel dead hang
- → Fat bar dead hang
- → Active dead hang
Track Your Dead Hang Progress
Log your grip strength sessions alongside your BJJ training. MatTime gives you a complete picture of your athletic development.
Related Exercises
More Grip Strength
View all →Wrist Curl
Wrist curls isolate the forearm flexors by curling a barbell or dumbbells with wrists hanging over a...
Reverse Wrist Curl
Reverse wrist curls target the forearm extensors by curling with an overhand grip. Balanced forearm ...
Finger Extension with Band
Finger extension with a rubber band strengthens the finger extensors that open the hand against resi...
Grip Squeeze
Grip squeezes using a hand gripper or stress ball build crushing grip strength through full hand con...
Frequently Asked Questions
How does the Dead Hang help my BJJ game? ▼
Builds the grip endurance to maintain grips throughout a full match. The passive hanging also decompresses the shoulders and spine after the compressive forces of grappling.
What equipment do I need for the Dead Hang? ▼
You will need: pull-up bar. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Dead Hang? ▼
The Dead Hang is rated 1 out of 5 in difficulty. This is a beginner-friendly exercise suitable for athletes at any training level. Focus on proper form before adding intensity.