Fitness · Back

Dead hang

Target Lats  ·  Equipment Bar  ·  Level Beginner  ·  Reps 3

Dead hang is a beginner-level fitness movement targeting the lats, written in Posecode, a small open-source language that LLMs like ChatGPT, Claude, and Gemini can write to describe human movement as text. Every joint angle below is hard-clamped to a safe range of motion.

How to do it

1. Reach0.8s · ease-out Reach up and grip the bar
2. Hang3s · ease-in-out Relax into a long, straight-arm hang
3. Down1.5s · ease-out Drop down off the bar and shake out the arms

The .posecode source

This is the exact text an LLM writes to produce the animation above: phases and joint angles, not 3D transforms.

posecode exercise "Dead hang"
  rig humanoid
  prop bar
  pose start = standing

  step "Reach" 0.8s ease-out:
    shoulders: flex 175
    elbows: flex 5
    ground-lock: feet
    cue "Reach up and grip the bar"

  step "Hang" 3s ease-in-out:
    shoulders: flex 175
    elbows: flex 5
    pin: hands bar
    cue "Relax into a long, straight-arm hang"

  step "Down" 1.5s ease-out:
    shoulders: flex 0
    elbows: flex 0
    ground-lock: feet
    cue "Drop down off the bar and shake out the arms"

  repeat 3

More fitness movements