Our Mission
DeadHangs.com exists for one reason: to be the most accurate, comprehensive resource on dead hang training available anywhere online. Dead hangs are one of the simplest and most effective exercises for grip strength, shoulder health, and spinal decompression. Yet reliable information on proper technique, programming, and progression remains scattered across forums, social media posts, and outdated articles with no citations.
We set out to fix that. Every guide, program, and recommendation on this site is grounded in peer-reviewed research, verified training principles, and direct clinical experience. We do not publish content based on trends, anecdotes, or speculation. If we cannot support a claim with evidence, it does not appear on this site.
Who We Are
DeadHangs.com is produced by The DeadHangs Team -- a group of certified personal trainers, licensed physical therapists, and competitive grip sport athletes. Our contributors bring over 10 years of combined experience in strength training, rehabilitation, and grip-specific competition.
Our team includes holders of the following credentials:
- NSCA-CSCS (Certified Strength and Conditioning Specialist) -- the gold standard credential for evidence-based strength programming, issued by the National Strength and Conditioning Association.
- NASM-CPT (Certified Personal Trainer) -- awarded by the National Academy of Sports Medicine, covering assessment, corrective exercise, and program design.
- Licensed Physical Therapists -- our PT consultants hold Doctor of Physical Therapy degrees and specialize in upper extremity rehabilitation, shoulder pathology, and return-to-sport protocols.
Several of our contributors are active competitors in grip sport, including events sanctioned by the Global Grip Challenge and North American Grip Sport. This hands-on experience with dead hang performance at competitive intensity informs the practical programming advice throughout the site.
Why Dead Hangs
The dead hang is a deceptively simple movement. You grip an overhead bar and hang with straight arms. That is the entire exercise. But the physiological effects run deep. Research demonstrates that regular dead hanging strengthens forearm flexor musculature, improves glenohumeral joint mobility, creates traction-based spinal decompression, and builds the foundational grip capacity required for pull-ups, climbing, and dozens of other upper body movements.
Dr. John Kirsch's work on shoulder impingement showed that overhead hanging can reshape the acromion and reduce compression on the rotator cuff. Studies on grip strength have linked it to all-cause mortality, cardiovascular health, and functional independence in older adults. The dead hang sits at the intersection of performance training and long-term health -- and it requires nothing more than a bar and your own bodyweight.
Despite this, most fitness content treats the dead hang as an afterthought. We believe it deserves dedicated, serious coverage. That is what this site provides.
Our Editorial Process
Every piece of content published on DeadHangs.com goes through a structured review process before it reaches you:
- Research and drafting. A subject matter expert with relevant credentials writes the initial draft, drawing on peer-reviewed literature, established training methodology, and clinical experience.
- Fact-checking. A second team member cross-references all claims against published research. We cite sources from journals including the Journal of Strength and Conditioning Research, British Journal of Sports Medicine, Clinical Biomechanics, and Journal of Hand Therapy, among others.
- Clinical review. Content involving injury prevention, rehabilitation, or medical considerations is reviewed by a licensed physical therapist to confirm accuracy and appropriate scope.
- Quarterly updates. All published content is reviewed on a quarterly cycle. We check for new research findings, update recommendations where warranted, and ensure that all external references remain current.
We do not accept payment for product recommendations or rankings. When we review equipment such as pull-up bars, chalk, or grip trainers, our assessments are based on hands-on testing, build quality, and suitability for dead hang training. Affiliate links may be used to support the site, but they never influence our editorial judgment.
What You Will Find Here
The site is organized around the core areas of dead hang training:
- Complete Dead Hang Guide -- technique fundamentals, setup, grip positioning, and breathing.
- Benefits -- the evidence-backed physical and health outcomes of regular dead hang practice.
- Training Programs -- structured 4-week, 8-week, and 12-week programs for beginner through advanced levels.
- Equipment Guide -- reviews and recommendations for bars, chalk, grip attachments, and accessories.
- Injury Prevention -- guidance on avoiding common issues like elbow tendonitis, shoulder impingement, and finger strain.
- Grip Strength -- anatomy, biomechanics, and training science for developing grip capacity.
Contact Us
We welcome questions, corrections, and collaboration inquiries. If you spot an error, have a suggestion for a topic we should cover, or want to discuss a potential partnership, reach out directly.
Email: [email protected]
We read every message and aim to respond within 48 hours on business days. For press or professional inquiries, please include your organization and the nature of your request in the subject line.