Social media is obsessed with fitness challenges, and the latest craze is the dead hang. People everywhere are testing their grip, posture, and spinal health by hanging from a bar for up to a minute.
Even though it’s simple, requires almost no equipment, and takes less time than most daily tasks, most people won’t stick with it. Past studies have found that 50 percent of people tend to drop exercise programs after a few months.
“The irony is that dead hangs fail precisely because they appear too simple, while it’s also part of the appeal,” says Haley Dyes, trainer and head coach at MyBodyTutor. “People dismiss exercises that don’t feel ‘hard enough’ or complicated enough to work.”
If you want to actually make dead hangs (or any fitness challenge) part of your daily routine, Dyes offers helpful tips:
Start small: Begin with 5-second holds, even if you can do more. Focus on building the habit over the duration.
Focus on the core: Excessive swinging, lower back strain, and early fatigue suggest a weak core. Address this barrier through core exercises to achieve better form and reduce pain.
Reframe the challenge: Simple doesn’t mean ineffective and consistent efforts often deliver the best results.
Build confidence: Practice somewhere private—like a garage or backyard—before doing it in public to build confidence.
Have a Plan A, B, and C: If equipment is a barrier, identify three different bars you can access: gym, playground, and a home doorway bar, for example. When Plan A isn’t available, go to Plan B instead of skipping that day.
“The dead hang trend will fade from social media in months, but the people who stay consistent will have built better posture along with better habits that stay with you even in day-to-day life,” Dyes says. “Start where you are, build the habit first, and let the impressive durations come later.”
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