Exercise

Dead Hang

Just hang from a bar. It sounds easy until you try 30 seconds. Dead hangs build vice-grip forearms, decompress a spine that's been folded into a desk chair all day, and lay the foundation for your first pull-up.

BeginnerPull-up bar~3 min

Demonstration

Sets

3

Reps

20-45s hold

Rest

60-90s

How to do it

  1. 1

    Grab the bar with an overhand grip, hands shoulder-width apart.

  2. 2

    Step off and hang with arms fully straight.

  3. 3

    Pull your shoulders slightly down away from your ears - don't hang like a wet noodle through the shoulders.

  4. 4

    Keep your core lightly braced and legs still.

  5. 5

    Hang for time, breathing steadily, then step down with control.

Common mistakes

  • Letting the shoulders shrug fully into the ears
  • Swinging or kicking the legs
  • Holding your breath instead of breathing through the hold

Dad tips

  • Start with 15-20 seconds and build to a full minute.
  • Keep your feet on a chair for partial support if a full hang is too much.

Same muscles, new angle

Farmer's Carry

Pick up heavy things and walk - it's literally the groceries, the car seat, the suitcase. Farmer's carries build crushing grip, a braced core, and posture that holds up under load, all in one simple move.

BeginnerDumbbells~5 min

Towel Wring

Grab a bath towel and wring it like you're getting the last drop out - that's the whole exercise. It hammers the gripping and twisting muscles of the forearms that keyboard hands sorely lack, using something already in your bathroom.

BeginnerNo equipment~2 min