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Back · Body Weight
Dead Hang Stretch
Dead Hang Stretch is a beginner isolation flexibility exercise that works the spine (back), with the forearms and chest assisting. It needs only a mat. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.1 calories per minute.
- Target
- Spine
- Body part
- Back
- Equipment
- Body Weight
- Category
- Flexibility
- Mechanic
- Isolation
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.1 kcal
Primary muscles
- Lower Back · Erector Spinae
- Back · Latissimus Dorsi
- Shoulders · Deltoids
Secondary muscles
- Forearms · Flexor Muscles
- Chest · Pectoralis Major
How to do Dead Hang Stretch
- Begin by standing under a pull-up bar or a similar overhead bar.
- Reach up and grasp the bar with both hands, palms facing forward (overhand grip), and your hands shoulder-width apart.
- Allow your body to hang freely with your feet off the floor, keeping your arms fully extended and your shoulders relaxed.
- Hold this position for the desired duration, focusing on deep breathing and maintaining a relaxed grip.
Form tips
- Keep your shoulders relaxed and avoid shrugging them towards your ears.
- Focus on deep, steady breaths to enhance the stretch and promote relaxation.
- Use a bar that is high enough to allow your body to hang freely without touching the floor.
- If you find it challenging to maintain the grip, use chalk to prevent slipping.
- Ensure the bar and your grip are secure to avoid any accidents during the stretch.
Dead Hang Stretch alternatives
More spine exercises
Dead Hang Stretch FAQ
What muscles does Dead Hang Stretch work?
Dead Hang Stretch mainly works the spine in the back (Erector Spinae, Latissimus Dorsi and Deltoids). The forearms and chest work as secondary muscles.
What equipment do you need for Dead Hang Stretch?
You need only a mat.
How many sets and reps of Dead Hang Stretch should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dead Hang Stretch good for beginners?
Yes. Dead Hang Stretch is rated beginner, so it's a sound choice while you learn to train the spine.
How many calories does Dead Hang Stretch burn?
About 3.1 calories per minute for a person of around 70 kg, based on a MET value of 2.5. Ten minutes of work is roughly 31 calories; heavier people burn more.
What is a good alternative to Dead Hang Stretch?
Other exercises for the spine include Exercise Ball Back Stretch, Exercise Ball Lower Back Dynamic Stretch, Exercise Ball Lower Back Prone Stretch and Back Extension on Exercise Ball.
For developers
Use Dead Hang Stretch in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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