30-Day Dead Hang Challenge
Build strength, mobility, and endurance in your arms and improve your grip with a daily 100-second dead hang routine. This program progressively overloads your grip and shoulders for optimal results.
Program Modules
Daily Dead Hang Routine
A daily routine to improve grip strength, shoulder mobility, and core stability through dead hangs. This module structures your training over 30 days for measurable improvements. Focus on consistent form and listen to your body.
Warm-up: Average Hang (5 sets)
DailyPerform five sets of 20-second average hangs with 20-second breaks. This warms up your grip and shoulders. For beginners: If you cannot hold for 20 seconds, aim for as long as possible and gradually increase the duration each day.
Super Grip Hang
DailyHang for 20 seconds with a super tight, solid grip. Engage your shoulders, scapula, and core. Keep feet tight together. Breathe. This is a high-intensity grip exercise.
One-Arm Assisted Hangs (Right & Left)
DailyHang with both hands, then gradually eliminate fingers on one hand. Alternate between right and left, emphasizing the weaker side. If one-arm isn't feasible, emphasize grip on one side. Beginners: Start with minimal finger removal and gradually increase the challenge.
Dead Hang Shrugs
DailyPerform shrugs while hanging with straight arms for 10 seconds, then hold the top of the shrug for the last 10 seconds. Keep arms straight, feet tight, and squeeze your core. This targets shoulder and upper back muscles.
What You'll Accomplish
- Improve grip strength
- Enhance shoulder mobility
- Increase forearm endurance
- Strengthen core stability
Full program access + updates