The dead hang: the simplest strength test there is

2026-09-29 · Wes Maddox

Grab a pull-up bar, let your feet leave the ground, and hang. How long can you hold on?

Why grip matters

Grip strength is one of the simplest signs of overall strength, and it tends to fall as we age. Hanging also takes your shoulders through a range of movement most of us rarely use.

A rough guide

• Under 30 seconds: a great place to start. You'll improve fast.
• 30 to 60 seconds: solid. Aim for a minute.
• Over 60 seconds: strong. Two minutes is a great long-term target.

How to improve

Hang a few times a week and stop each set before your grip completely fails. Add a few seconds each week. If your shoulders are sore or injured, check with a professional first.

Want a day-by-day plan? The 30-Day Dead Hang Challenge takes you from wherever you are now to a two-minute hang.