Technique
Dead Hangs Over 50: Benchmarks and How to Start
What's a realistic dead hang time after 50? Benchmarks, grip-and-aging science, who needs clearance, and a safe beginner progression.
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Technique
What Muscles Does a Dead Hang Work? The Honest Anatomy Guide
Dead hangs work forearms, lats, traps, and rotator cuff — plus connective tissue most guides forget. A muscle-by-muscle guide.
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Technique
Dead Hang to First Pull-Up: A Realistic Progression
How long should you dead hang before your first pull-up? The honest answer, plus the bridge progression from day one to one clean rep.
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Technique
Active vs Passive Hang: Which Should You Train?
Passive vs active hangs: what each does at the shoulder, who each is for, and how to program both without turning a simple habit into a project.
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Technique
Grip Strength Standards by Age and Sex
Average grip strength by age and sex, why grip predicts long-term health, how to test yours, and how dead hangs fit into training.
Read →← All guides · Not sure where to start? The auto-start timer guide explains the feature that makes HangSpine different, and the free tools give you a baseline in under a minute.