Dead hang

Hang from a pull-up bar with straight arms to build grip and get your hands, forearms and shoulders used to carrying your bodyweight — the first step toward a pull-up.

How to do it

1. 01Grip the bar overhand with your hands slightly wider than your shoulders and your thumbs wrapped around it.
2. 02Test the bar by hanging with your feet still on the floor or a box, then lift your feet once it feels solid.
3. 03Hang with your arms fully straight and your shoulders relaxed, legs together and abs lightly braced so you do not swing.
4. 04Breathe steadily throughout; when time is up or your grip starts to slip, step down onto the box or floor instead of dropping.

Common mistakes

• Bending the elbows — hang with fully straight arms.
• Swinging — get on the bar gently, keep your legs together and lightly brace.
• Hanging until your grip fails and you drop — stop before it gives out; if you cannot hang for long yet, rest your toes lightly on a chair.

In the Pull-up progression

1. 1Dead hang
2. 2Scapular pull-up
3. 3Flexed-arm hang
4. 4Pull-up negative
5. 5Band-assisted pull-up
6. 6Pull-up

Standard to move on: 3 sets × 30s, two sessions in a row.