Workout Description
Unbroken dead hang
Hang on the bar with prone hands slightly outside shoulder and hold onto the bar for as long as possible. Resist the urge to move and reset your hands
Why This Workout Is Easy
While mentally challenging, this is a single-element max effort test with no technical skill barrier, no metabolic demand, and no movement interference. The average CrossFitter can successfully complete it (hang until failure) with their fresh grip being the only limiting factor. There's no volume, no forced time domain, no combination of movements creating cumulative fatigue. It's uncomfortable but straightforward - you hang until you can't, then you're done. Similar in difficulty to a max plank hold.
Benchmark Times for Custom WOD
- Elite: >3:30
- Advanced: 2:15-2:45
- Intermediate: 1:20-1:45
- Beginner: <0:20
Training Focus
This workout develops the following fitness attributes:
- Stamina (10/10): Pure test of grip and shoulder girdle muscular endurance. Holding to failure maximally taxes forearm and upper body stamina capacity.
- Flexibility (4/10): Overhead shoulder mobility and thoracic extension required to maintain proper dead hang position with full arm extension and relaxed shoulders.
- Strength (3/10): Requires baseline bodyweight hanging strength to support body position, but not a maximal strength effort or heavy load.
- Endurance (1/10): Static isometric hold has minimal cardiovascular demand. Heart rate remains relatively low throughout the hang with no aerobic component.
Scaling Options
For beginners or those unable to hold 30+ seconds: Use a resistance band looped over the bar for assistance under feet or knees. Alternatively, use a low bar where toes lightly touch the ground for 5-10% support. Start with time goals of 20-30 seconds. Can also perform multiple shorter hangs (3-4 sets of 15-20 seconds with 90 seconds rest) instead of one max effort. Consider neutral grip (palms facing) if pronated grip causes shoulder discomfort.
Scaling Explanation
Scale if you cannot maintain a dead hang for at least 20 seconds with proper form (full extension, no swinging). Also scale if you experience sharp shoulder pain or have limited shoulder mobility preventing safe overhead positioning. Priority is building foundational grip strength and shoulder stability - don't sacrifice shoulder health for a few extra seconds. Target for most athletes should be 45-60 seconds minimum before attempting Rx. If grip fails before shoulders fatigue, you're ready for Rx.
Intended Stimulus
Isometric grip strength endurance test lasting 30 seconds to 2+ minutes depending on athlete level. Targets forearm flexors, hand grip, and shoulder stabilizers through sustained contraction. Primarily oxidative energy system with glycolytic contribution as grip fatigues. Mental component is significant - fighting through progressive discomfort and resisting the urge to let go.
Coach Insight
This is a mental battle as much as physical. Establish your grip deliberately - full overhand (pronated) grip with thumbs wrapped, hands just outside shoulders. Start in a full dead hang with arms completely straight but shoulders slightly active (packed, not completely relaxed). Key is absolute stillness - any swinging or hand adjustments accelerate fatigue. Breathe steadily and rhythmically; holding breath increases systemic tension and hastens failure. Focus on something at eye level and commit to not moving. The burn in your forearms will intensify around 45 seconds - this is where most athletes quit before they need to. When you truly can't hold anymore, your fingers will involuntarily open. Don't shake out or adjust - you get one attempt.
Benchmark Notes
Dead hang is primarily limited by grip strength endurance and shoulder stability. L1 (15s) reflects beginners who struggle with basic grip endurance. L5 (70s) represents the intermediate athlete who can maintain tension through forearm fatigue for over a minute. L10 (240s/4min) is elite-level grip endurance seen in competitive athletes who train hanging work regularly. The unbroken requirement means no repositioning to delay fatigue - pure static hold until failure.
Modality Profile
Dead Hang is a bodyweight gymnastics movement that involves hanging from a bar using only body weight. It requires grip strength and shoulder stability with no external load or cyclical cardio component.
