Free download

Dead Hang Starter Checklist

A beginner-friendly guide to building grip strength, shoulder mobility, and spinal health after 50 — the safe way.

What's inside the checklist

• A clear, step-by-step dead hang progression — from assisted hangs to full hangs
• How long to hold, how often to practice, and when to level up
• Common mistakes that cause shoulder strain (and how to avoid them)
• Equipment recommendations — what you actually need and what you don't
• A printable weekly tracker to stay consistent and see your progress
• Safety guidelines specifically for adults over 50

Who this checklist is for

This guide was made for real people — not gym pros. If any of these sound like you, this checklist will help.

• You've tried hanging before but couldn't hold on for more than a few seconds
• You want to improve grip strength, shoulder mobility, or spinal health
• You're looking for a simple routine you can do at home with minimal equipment

Why is this free?

Because everyone deserves a safe place to start. Dead hangs are one of the simplest and most effective exercises for adults over 50 — but bad advice can lead to injury. This checklist gives you the right foundation. If you find it helpful, you might enjoy our full program, Dead Hang Mastery After 50.