HANG IN THERE!

 

The 60-Second Hang That Builds Grip Strength and Reveals True Fitness

This underrated strength test says a lot about your upper-body power.



Want a real test of strength that doesn't require a barbell, kettlebell, or even movement? Try hanging from a bar and see how long you last. The dead hang might look simple, but don't let it fool you. This static hold is a full-on grip gauntlet. Your hands, forearms, shoulders, and core all light up. And the longer you hang, the more it exposes your true grit. Dead hangs have become a favorite benchmark in obstacle course racing and functional fitness, and they even date back to the days of presidential fitness tests in grade school. They're also the unsung hero of better pull-ups, stronger carries, and injury-proof shoulders. But here's the kicker: grip strength doesn't just help you crush gym workouts—it's tied to longevity and total-body power.

So, how long can you hang on? Your number says a lot. How to Perform the Perfect Dead Hang

Shutterstock Step up to the bar, but don't just leap and dangle. Technique matters—especially when fatigue hits.

Find a sturdy bar. Chin-up or pull-up bar, monkey bars, or a squat rack with a high crossbar all work. 2. Grab with an overhand grip. Hands about shoulder-width apart, palms facing away. 3. Hang with control. Arms extended, shoulders slightly engaged (not shrugged), feet off the ground. 4. Keep your body tight. Keep your legs together and your core on. Avoid wild swinging or collapsing into your shoulders. 5. Breathe. In through the nose, out through the mouth. Stay calm under tension.

That's a dead hang. No swinging, no kipping, no cheating. Just you, the bar, and gravity.

Welcome to the Grip Gauntlet Leaderboard So, how long should you be able to hang before your hands give out? Let's rank it. The Dead Hang Strength Scale

Beginner: 10 to 20 seconds You're just getting started. Grip fades fast, and your body wants to drop. That's fine. You're building the foundation.

Intermediate: 21 to 45 seconds Solid showing. You've got enough grip to handle basic pull-ups, light carries, and everyday tasks. Keep pushing.

Advanced: 46 to 90 seconds Now we're getting strong. Your forearms can handle a serious load, and your shoulders stay stable deep into the hang.

Next-Level Grip: 91+ seconds (unbroken) You're built differently. You've got vice-grip hands, steel tendons, and bulletproof shoulders at this level. Most people tap out by a minute. If you break 90 seconds, your grip strength is elite.

Top-tier athletes can go 2+ minutes. Want a gnarlier test? Try it after a pull-up workout. You don't improve dead hangs by just hanging more. You need a grip-specific plan to strengthen your fingers, wrists, and forearms from every angle.