Dead Hang & Active Hang: Bars Drill

Quick facts

Event

Uneven Bars

Difficulty

beginner

Equipment

low bar, mat

Time per round

about 2 minutes

Muscles

Shoulders, Forearms, Upper Back, Core, Biceps

How to do Dead Hang & Active Hang

1. 1

   Dead Hang

   Hang from the bar with arms fully extended, relaxed shoulders. Just hold and build grip endurance.

   Cues: Arms fully straight · Relaxed shoulders · Grip tight

2. 2

   Active Hang

   From dead hang, engage shoulders by pulling them down and back. Create space between ears and shoulders.

   Cues: Shoulders down and back · Engage lats · Core tight

3. 3

   Hollow Hang

   In active hang, add a slight hollow body position — round your upper back and bring legs slightly forward.

   Cues: Hollow body shape · Legs slightly forward · No swinging

4. 4

   Repeat Sets

   Alternate between dead hang, active hang, and hollow hang. 5 sets of 20 seconds each position.

   Cues: 5 sets each · 20 seconds per position · Rest between sets

Fixes these deductions

• Bent Arms
• Shoulder Angle
• Body Alignment

Builds these skills

• Kip typically Level 4-5
• Cast Handstand typically Level 5-6

Video

Watch a demonstration “Dead Hang to Active Hang” by Cat Bodies Gymnastics, on YouTube (opens in a new tab)

Common questions

What does Dead Hang & Active Hang help with?

Dead Hang & Active Hang targets bent arms, shoulder angle and body alignment. Build foundational bar grip strength and shoulder engagement through passive and active hanging positions.

What level is Dead Hang & Active Hang for?

Stickd rates Dead Hang & Active Hang as a beginner drill. It is part of the progression for Kip (typically Level 4-5) and Cast Handstand (typically Level 5-6).

Related drills

• Clear Hip Circle Drills

  intermediate · Uneven Bars

• Giant Swing Progressions

  advanced · Uneven Bars

• Release Move Timing Drills

  advanced · Uneven Bars

• Tap Swing Drills

  intermediate · Uneven Bars