Using pull-up bars is the perfect type of exercise for fitness beginners, intermediates, and experts alike!
However, I know I struggled with hanging on a pull-up bar, especially at the beginning.
I struggled for a long time because I had a weak grip and forearms.
Luckily for you, I have just the thing you need.
I have prepared a list of tried-and-tested tips that I have gathered from my fitness journey to help you hang on a pull-up bar for 2 minutes or longer!
Keep reading to find out more.
How To Hang Longer On A Pull-Up Bar For 2 Minutes or More?
What I learned from my years of exercise is that there is no single method to help you hang on a pull-up bar for 2 minutes or longer.
I realized quickly that you need to do a mixture of things, from being consistent, challenging yourself with your grip, and more.
Now check out my list of tips that you can try right away to hang on a pull-up bar for a longer time!
6 Things You Can Do To Hang Longer On A Pull-Up Bar
As I mentioned earlier, you need to do a combination of methods to get the best results to stay on your pull-up bar longer.
I would highly suggest that you try to do all of the methods below, but following at least 3-4 tips can be helpful if you are just starting.
Without further ado, here are the must-see tips that you should check out.
Tip 1: Work On Your Grip
Sometimes your arms might not be lacking muscles – it could be your grip.
If you are not used to pull-ups or carrying heavy weights, you probably do not have enough grip strength.
However, you do not have to let that discourage you. Just like the other parts of your body, you can work on strengthening your grip!
A great exercise that you can try to strengthen your grip is by doing plate pinches!
Here is a quick step-by-step guide to help you learn how to do plate pinches.
- Get 1-2 light weight plates.
- Use your 2 index fingers and thumb to grasp the light weight plates.
- Stand with your back neutral and with a slight bend in your knees. Remember to stand while keeping your core tight.
- Lift the weights then hold the plates.
- Repeat this at least 3-5 times.
Remember, to pinch the plates together. Do not use your fingers to hook the weights.
Your fitness level will determine how heavy your plates should be and how long you should hold them.
You can test the waters by grasping a 10-lb. weight plate in each hand. Follow the steps above to stand and hold the plates.
You can increase the weight by holding 2 small plates together or a heavier plate if you can hold the 10-lb. plates for more than 30 seconds.
If not, you can simply work on your grip using the 10-lb. plates until you get stronger to increase the weight.
Try to do grip strengthening exercises at least 3 times a week.
Do not try to push yourself too hard right away because you can get injured.
I highly suggest that you do warm-ups too before doing grip strengthening exercises.
Try to stretch out your hands (do not forget your wrists) for a few minutes to warm-up. You can also lift a much lighter weight plate, like a 1-5-lb. one, as your warm-up.
Are you wondering how else you can enhance your grip and hang on a pull-up bar longer? Keep reading to see all the other tips I have in store for you.
Tip 2: Hang On Your Pull-up Bar Regularly
Consistency is key for pretty much everything if you want to get good at something. This is especially true when you want to hang on your pull-up for a longer time.
I suggest that you stay consistent and follow a schedule when you use your pull-up bar. As you grow more strength, you will be able to hang for a longer time.
How Often Should I Train?
If you are a beginner, I highly recommend that you use your pull-up bar at least 3 times a week. It may be a challenge at first, but I promise you that it will get easier.
You can start slow as a beginner. Once you feel like it is easy, you can increase your time.
For instance, you can start doing a dead hang (I’ll teach you more about dead hangs later) for 15-20 seconds then increase to 20-60 seconds when you are ready.
Eventually, when you are at expert level, you will be able to hang for 2 minutes! Remember to track your hanging time to make sure you are progressing.
I also suggest that you do 5 reps of your exercises for 3 sets.
Let us take the abdominal X-up for example:
- Create an X shape by lying on your back with your legs and arms separated.
- Use your right hand to touch the outside part of your left ankle. These parts should be meeting in the center of your core.
- Repeat this rep 5 times then switch to your other side. Do 3 sets in total.
If you are looking for a great pull-up bar to start your calisthenics journey, you can take a look at my favorite door home pull-up bar<<.
This pull-up bar is fantastic because it has a hassle-free installation and lets you do tons of different exercises.
Tip 3: Make Your Pull-up Bar Thicker
Grip strength is important, but you should not forget about your forearm strength!
This is another important muscle you need to build to hang on your pull-up bar for 2 minutes or more.
When you expand the width of your pull-up bar, it gives you a challenge because it is harder to hold and hang.
Therefore, you will be able to strengfthen your grip and see faster results!
You can use cloth to wrap your pull-up bar tightly to expand your pull-up bar.
You can check out my article 6 Things To Wrap Your Pull-Up Bar With (Cheap & Creative) to learn how to affordably and effectively wrap your bar!
You can also use an item like these foam grips to expand the width of your bar by clicking here<<.
These conveniently make your bar thicker. When you use an item like this on your pull-up bar for a while.
It will help make it a breeze for you to get a tight grip on thinner bars with consistent use!
You could totally make a DIY version of these grips though. You can use foam grips for bicycle handles, a churro pool float, and more!
I am not close to being done – keep reading to check out even more tips I have prepared for you!
Tip 4: Include Chalk When You Are Doing Pull-ups
Being too heavily reliant on tools like workout gloves and lifting straps can be a burden on your strength in the long run (keep reading, I get into more detail about that later).
Well, that does not mean you cannot use some good ol’ classic chalk to assist you.
Chalk is a fantastic and affordable item that everyone in calisthenics should try.
Chalk can help you get a better grip on your pull-up bar because it prevents sweat from making you slide off ! That way, you can hang on your pull-up bar for a long time!
If you are wondering what kind of chalk you should get, I highly recommend that you click this link to see chalk that I like to use regularly<<.
This chalk is great for people with sensitive skin and it keeps your hands nice and dry!
I would highly suggest that you try to use chalk when you are using a pull-up bar outdoors.
Even if you use a little, chalk can get a bit messy. It can easily get on your clothes and on the floor, so using it outdoors would be better.
Now are you curious about lifting straps, gloves, and other lifting and pull-up aids? Keep reading to find out the truth.
Can I Use Workout Gloves and Wrist Straps?
If you are a complete newbie to pull-ups, then you might find wrist straps and workout gloves convenient. They can help you get a drier and firmer grip on your pull-up bar.
However, I am going to tell you that you should not get too used to them.
If you constantly use items like this to get a grip on your pull-up bar to hang longer, your body will become reliant on using them.
Instead, if you feel like you hit a breaking point and cannot finish a set, you can use some aid.
For instance, if you have 2 more reps left but your hands keep slipping, you can attach the lifting straps to your wrists and pull-up bar.
This can help you finish your set without sacrificing your strength!
If you currently don’t own any straps or workout gloves here are the gloves I own. (They are really comfortable)
You should also know that using too much protection on your palms can keep you from developing calluses.
The calluses  that you get on your palms can be very helpful to you, especially if you plan on getting into calisthenics for many years.
Calluses can help you endure long and higher-intensity workouts without losing your grip as easily!
Do you have a solid pull-up bar in your home? If not, I have exactly what you need.
Click here to check out my article about the 5 best pull-up bars for home training<<.
Are you looking for a way to add an extra challenge to your workout? Continue reading to see my next useful tip.
Tip 5: Add Extra Weight when You Hang From The Pull-up Bar
If you want to give yourself an extra push, then you should add some weight when you use your pull-up bar.
Wearing a simple weighted vest can easily make each pull-up a challenge and help you build more strength!
If you want to try out a weighted vest, you can click here to check this excellent one out<<.
This weighted vest is fantastic because you can adjust the weight, which makes it great for beginners and experts!
However, you can also wear a backpack full of heavy items like books, dumbbells, or bottles!
The weighted vest is just a more convenient option for most people because it is easy to adjust the weight.
A good time to start adding weight to your pull-ups is when you feel like you can maintain your positions and want a bit of a challenge.
If you want to add weight to your pull-ups, I would suggest you only add about 5-10% of your body weight, especially if you are a beginner.
If you weigh 150 lbs., add 7.5-lb. of weight to add 5% of your body weight. When you feel like you are stronger, you can slowly increase the weight.
Now that we went over some basics, like using hand grips, chalk, etc. let’s move into some more technical stuff.
Keep reading to find out why you should start doing dead hangs.
Tip 6: Do Dead Hangs Regularly
One of the best ways to achieve your fitness goals, including hanging on your pull-up bar for a longer time, is by doing dead hangs.
People do dead hangs because it helps condition your body, which is especially helpful for beginners who are struggling to do pull-ups.
It helps increase your core stability and your grip strength. Plus, dead hangs can aid mobility, which is always a bonus.
It is a super underrated exercise that I think you should try to increase your grip, core, and overall strength, especially if you want to hang on a pull-up bar for a longer time!
Which Muscles Will Get Stronger from Doing Dead Hangs?
The muscles that get stronger from dead hangs will depend on which variation you choose to do.
However, if we are talking about the standard dead hang, it will strengthen your core stabilizers, your shoulders, your forearm muscles, and your wrist and hand flexors .
So, here is a guide to help you learn how you can do a basic dead hang!
- Use an overhand grip to grab your pull-up bar.
- Pinch your shoulder blades together to slightly retract them. This will activate your back muscles and engage your core.
- Your arms should extend straight up starting from your shoulders.
If you are a newbie, try to hold this position for 15-20 seconds. You can then increase your time slowly until you reach 2 minutes!
Now, take a quick look at some different variations of dead hangs!
Different Types of Dead Hangs
1. Under Grip Dead Hang
Having your palms facing towards you when you perform a dead hang.
- Neutral Grip Dead Hang
Have your palms facing each other when you perform a dead hang.
- Gymnastic Rings Dead Hang
You can use any variation of dead hang grips. The only difference will be that you are doing it on gymnastic rings.
- Suicide Grip Dead Hang
You are basically doing a standard grip hang. However, you will put your thumb over your bar along with your other fingers.
- Single Arm Dead Hang
You can use any of the grips mentioned above, but by doing the dead hang with only one arm!
If you want to try out gymnastic rings for your dead hangs, I highly suggest you check out these gymnastic rings<<.
I love these gymnastic rings because they are hard to slide off of and they have a great design.
All in All
By doing all or a mixture of any of my advice above, you can expect to see great results!
Your grip will get stronger from consistency, chalk, hand grips, etc., and you will be able to see amazing changes in your body, especially when you follow the right diet, too!
If you want to learn more about calisthenics, please feel free to read my other articles.
- How to Bulk Up and Build Muscle with Calisthenics (The Ultimate Step by Step Guide)
- Top 5 Best Wall Mounted Pull Up Bars in 2020 You MUST SEE – Ultimate Guide
- 6 Things To Wrap Your Pull-Up Bar With (Cheap & Creative)
Remember to hang in there and stay strong!
Hey there, my name is Bozhidar and I’m a certified online personal trainer with University Degree in Sports and Nutrition.
With the help of my knowledge and over 8 years of workout experience, I can help you get on the next level. I own a home gym, do calisthenics, little gymnastics, and love to ride a bike.