Jan ’26 Movement of the Month: Supinated Dead Hang

by Coach Aidan

This month’s movement is the Supinated Dead Hang.

Lately in the gym, I’ve noticed more and more members struggling with thoracic extension and external shoulder rotation — two key elements that affect movements like the snatch, split jerk, push jerk, handstand walks, and more. So I wanted to share a mobility piece that isn’t boring and supports progress in other areas of your training and daily life.

When performing the supinated dead hang, you’ll likely feel it in your:

• Biceps
• Forearms
• Upper back
• Wrists
• Posterior shoulders

If you feel tension in your biceps, elbows, or wrists, that’s normal. It’s just your body giving you feedback that those joints might need a little extra TLC.

Start small and build gradually each week using this simple progression:

Week 1
Accumulate 60 seconds
➡ Example: 3 sets x 20 seconds or 2 sets x 30 seconds

Week 2
Accumulate 2 minutes (2 days per week)
➡ Example: 6 sets x 20 seconds or 4 sets x 30 seconds

Week 3
Accumulate 3 minutes (2 days per week)

Week 4
Accumulate 4 minutes (2 days per week)

By the end of the month, you’ll likely notice that snatches, jerk variations, and anything overhead starts to feel a little more comfortable.

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