To begin, find a sturdy Pull Up Bar. Use a step or bench if needed so you can easily reach the bar with your arms. Grip the bar with an overhand grip (palms facing away from you) approximately shoulder width apart. Move your feet off the step, bench or floor so you’re hanging from the bar in a Dead Hang. Keep your arms straight. Don’t bend your arms and stay relaxed. We recommend using your phone timer to help you track how long you’ve performed your Dead Hang for. Perform for target time.

Perform Pull Up Dead Hang 2-3 times per week. Perform 3-5 sets of your target reps. Each week aim to improve your form, making it more strict while aiming to add 1 or more seconds until you have completed 30 seconds to achieve the "Boss" level. Once you have completed the "Boss" level with good form, we recommend you move on to the next exercise. Come back at any time and attempt to master this exercise.

Bodyweight Pull Ups, while highly effective for building upper body strength, require careful execution to mitigate the risk of injuries, particularly to the shoulders and elbows. It's essential to exercise caution and follow proper technique to ensure a safe and effective training experience. To prevent overloading the joints and minimize the risk of injuries, adopt a gradual progression approach. Focus on mastering proper form before attempting more advanced variations or increasing intensity.