You may not realize it, but Lampa says that grip strength factors into many of our daily activities, from carrying groceries to lifting a suitcase, picking up a child, even getting yourself up from the floor. \u201cA strong grip makes all of those actions easier,\u201d she adds.<\/p>\n
Not only that, but Lampa says that from a training perspective, you can have a very strong lower body and core, but if your grip gives out first, it can limit the amount of strength work you can actually perform. \u201cFor women especially, I like to think of grip training as part of a longevity strategy, not just a gym skill.\u201d<\/p>\n
What is a dead hang?<\/p>\n
A dead hang involves gripping an overhead bar and allowing your body to hang beneath it with your feet off the ground. The dead hang isn\u2019t a full-body workout, but it combines several components of strength in one deceptively simple movement including:<\/p>\n
Grip and forearms: Your fingers, hands, and forearms work continuously to keep you holding on to the bar.<\/p>\n
Shoulders and upper back: The muscles around the shoulders help stabilize your body while you’re hanging.<\/p>\n
Core: Your abdominal muscles help maintain control and prevent excessive swinging.<\/p>\n
One of the biggest mistakes Lampa sees is letting the body completely go once you grab the bar. \u201cA dead hang doesn\u2019t necessarily mean switch everything off. You still want some intentionality through your shoulders and core,\u201d she explains. \u201cI would rather see someone perform a controlled 10-second hang with great positioning than a 30-second hang where they\u2019re losing shoulder control and swinging around.\u201d That doesn’t mean aggressively pulling your shoulder blades down or squeezing them together\u2014the goal is controlled muscular engagement.<\/p>\n
How to do a proper dead hang<\/p>\n
Before you start, make sure you\u2019re using a sturdy pull-up bar that\u2019s correctly installed and designed to support your body weight.<\/p>\n
Grip the bar. Use an overhand grip with your hands approximately shoulder-width apart, or slightly wider if that feels better for your shoulders.<\/p>\n
Lift your feet. Start with your arms straight and your body hanging beneath the bar.<\/p>\n
Engage your shoulders. Gently draw your shoulder blades away from your ears.<\/p>\n
Brace your core. Keep your torso controlled and avoid excessive swinging.<\/p>\n
Breathe normally. Don\u2019t hold your breath.<\/p>\n
Hold. Stay in the position for as long as you can maintain good form.<\/p>\n
Come down with control. Don\u2019t simply drop from the bar.<\/p>\n
Some common mistakes Lampa sees include:<\/p>\n
Shrugging aggressively into the ears and not creating space through the neck.<\/p>\n
Completely relaxing the shoulders, especially if someone doesn\u2019t have good overhead mobility or shoulder control.<\/p>\n
Having too wide a hand grip, which can make the position unnecessarily difficult.<\/p>\n
Holding their breath instead of breathing normally.<\/p>\n
Swinging just to add more time.<\/p>\n
She also adds that you should feel your hands, forearms, shoulders, and upper back working, but not sharp, pinching, or shooting pain. \u201cThere’s an important distinction between \u2018this is hard\u2019 and \u2018this hurts,\u2019\u201d Lampa advises. If you experience sharp or stabbing shoulder pain, numbness or tingling, significant elbow or wrist pain, or a feeling that the shoulder is unstable, stop and reassess.<\/p>\n
O2O CREATIVE – Getty Images<\/p>\n How long should you be able to hang?<\/p>\n There\u2019s no magic number. I\u2019ve found in my experience as a personal trainer that 30 seconds is a good goal for most women, but you can certainly work your way up to 60 seconds and even 90 seconds. If you\u2019re starting from zero, even five to 10 seconds is a good starting point. And if you can already hang for 20 seconds, work toward 30.<\/p>\n Rather than testing your maximum every day, practice several controlled holds with rest between them. \u201cFor example, if your current max is 20 seconds, you could do 3 to 4 sets of 10 to 15 seconds rather than repeatedly testing your 20-second maximum,\u201d Lampa advises. \u201cThe goal is to gradually increase the amount of work your grip can tolerate.\u201d<\/p>\n Exercises to improve your dead-hang time<\/p>\n If you can\u2019t support your full body weight from a bar, don\u2019t worry. You can build toward it with a few different variations:<\/p>\n Support hang: Place a sturdy box or bench beneath the bar. Grip the bar while keeping your feet on the support. Gradually shift more of your weight into your hands while maintaining control through your shoulders. As you get stronger, use less assistance from your legs.<\/p>\n Farmer\u2019s carry: If you don\u2019t have access to a bar, try this exercise instead to start building grip strength. Hold a pair of dumbbells or kettlebells at your sides. Stand tall, keep your core engaged and walk slowly while maintaining your grip. Try 2 to 3 carries of 20 to 40 seconds, resting between sets. As your grip improves, gradually increase the weight or duration. \u201cFarmer\u2019s carry is an exercise that can be super helpful to translate into daily activities like carrying your groceries,\u201d Lampa says. \u201cYou can progress with this exercise by adding more load and distance\/time as well.\u201d<\/p>\n If your goal is to increase the amount of time you can hang, Lampa recommends training both your overall grip strength and the specific muscles and positions involved in hanging.<\/p>\n For grip:<\/p>\n Dumbbell or barbell deadlifts<\/p>\n For hanging specifically:<\/p>\n Slow eccentric\/negative pull-ups<\/p>\n The bottom line<\/p>\n Your 40s are an opportunity to assess your strength. The good news about the dead hang is that it\u2019s simple, requires very little equipment, and is scalable. And it gives you an immediate challenge: Can you support your own body weight?<\/p>\n Start wherever you are, whether that\u2019s five seconds or 30, and build from there. The point isn\u2019t just to hang from a bar, but to be strong enough to carry, pull, hold, lift, and support yourself for the years ahead.<\/p>\n Why Trust Good Housekeeping?<\/p>\n Stefani Sassos<\/a> is a NASM-certified personal trainer, Women’s Fitness Specialist and Behavior Change Specialist with over a decade of experience in the fitness industry. As the fitness director of the Good Housekeeping Institute, she tests exercise equipment and develops informed workout content to help readers lead healthier lives.<\/p>\n Tatiana Lampa<\/a> is a NYC-born fitness professional, certified personal trainer and corrective exercise specialist with over a decade of experience. With a degree in Nutrition & Exercise Sciences, she specializes in helping women build strength, improve movement, and reduce back pain through sustainable training. She is the founder of the Training with T App<\/a> and a 1:1 online coaching program, and teaches Pilates mat classes and at Tremble. Tatiana has coached hundreds of clients worldwide and worked with leading brands and publications, including Women\u2019s Health, Health, and Good Housekeeping.<\/p>\n You Might Also Like<\/p>\n![\"Women](\"https:\/\/www.newsbeep.com\/us\/wp-content\/uploads\/2026\/08\/930b369e-9867-463b-b493-df6b5439a79c.jpeg\"\/)
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