Dead hang

1. 1Set the bar at a height where your feet clear the floor. Take an overhand grip a little wider than your shoulders, thumbs wrapped around the bar.
2. 2Step off or bend your knees and let your arms take your weight. Keep your elbows straight but not locked hard.
3. 3Pull your shoulder blades down slightly so your ears are not buried between your shoulders, then squeeze your abs and glutes so your legs stop swinging.
4. 4Hold the position and breathe steadily through your nose. Keep your gaze forward and your ribs down rather than arching your back.
5. 5Hold until the effort ends, then lower your feet to the floor under control and shake your hands out before the next movement.

• Hanging completely loose so the body swings and the shoulders shrug up to the ears.

  →Fix: Set the shoulder blades down and tense the abs and glutes to make one quiet, straight line.

• Gripping with the fingers only, so the hands give out early.

  →Fix: Wrap the thumb under the bar and drive the knuckles over it so the whole hand shares the load.

• Holding the breath and going rigid in the chest.

  →Fix: Keep a slow, even breathing rhythm and relax the jaw and neck while the arms and core work.

None of the fixed workouts uses it. Pick a workout for your kit, or start today's session on /gym.