If you’re looking for a test of strength that doesn’t involve traditional exercise equipment or movement, try a dead hang from a bar. Despite its seemingly simple appearance, the dead hang is a challenging static hold that targets various muscle groups such as the hands, forearms, shoulders, and core. The longer you can hang, the more it showcases your resilience and determination.

Dead hangs have gained popularity as a key measure of fitness in activities like obstacle course racing and functional training. They have a long history, even being featured in past presidential fitness assessments in schools. Dead hangs play a crucial role in improving pull-up performance, enhancing carrying strength, and preventing shoulder injuries. Moreover, strong grip strength not only enhances your performance in the gym but also contributes to overall physical longevity and strength.

So, how long can you hang on? Your number says a lot.

How to Perform the Perfect Dead Hang

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

1. 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.

Merely increasing the duration of your dead hangs won’t necessarily lead to improvement. To progress effectively, you need a targeted plan to fortify your grip by strengthening your fingers, wrists, and forearms comprehensively. Here are six strategies to enhance your grip strength:

Wrist Curls

Wrist curls build forearm flexor strength, the muscles that fight to keep your hands from peeling off the bar. Cranking out high-rep sets will build the endurance to dead-hang for longer.

How to:

1. Sit on a bench and hold a dumbbell (or barbell) in each hand.
2. Rest your forearms on your thighs with your wrists hanging off the edge.
3. Let the weights roll down to your fingertips.
4. Curl the weights back up using just your wrists.
5. Squeeze at the top, then lower under control.

Farmer’s Carry

Pure grip and posture training. Holding heavy weights while walking lights up your entire upper body. The go-to variations include kettlebells, dumbbells, and, if you’re tempted, loaded barbells.6254a4d1642c605c54bf1cab17d50f1e

How to:

1. Grab a pair of heavy dumbbells or kettlebells.
2. Stand tall with your shoulders back and core braced.
3. Walk in a straight line for 30 to 50 feet without letting the weights rest on your legs.
4. Turn around and walk back if space allows.
5. Keep your grip locked and posture solid the entire time.

Suitcase Carry

Have you ever nearly lost a suitcase mid-sprint through the airport? This move trains your grip to handle real-world chaos. It builds forearm strength in one hand while challenging your core to stay rock-solid. It’s perfect for fixing strength imbalances and unlocking next-level grip.

How to:

1. Hold one heavy dumbbell or kettlebell in one hand.
2. Stand tall—don’t lean or let your torso tilt.
3. Walk in a straight line for 30 to 50 feet.
4. Keep your ribs stacked and core tight the whole way.
5. Switch hands and repeat on the other side.

Plate Pinch Holds

Plate pinch holds target your thumb and finger strength—the overlooked necessity of elite grip.

How to:

1. Stack two weight plates smooth sides out (10s or 25s work great).
2. Pinch them together with your fingers and thumb—no holes or handles.
3. Stand tall and hold the plates at your side.
4. Time your hold and go for max effort (20–60 seconds).
5. Rest, then repeat for 2 to 3 rounds.

Fat Grips or Thick Bar Training

Fat grips and thick bars are the secret sauce for increasing demand on your hands by forcing you to squeeze harder during traditional exercises like rows, curls, and carries.

How to:

1. Attach Fat Gripz to a dumbbell, barbell, or pull-up, or wrap a towel for a DIY version.
2. Use the thick grip for curls, rows, presses, or hangs.
3. Perform your sets as usual, focusing on tight hand and finger engagement.
4. Rotate into workouts 1 to 2 times a week for extra grip overload

Eccentric Pull-ups

Eccentric pull-ups emphasize grip under tension while improving pull-up strength.

How to:

1. Use a box or jump to get your chin above the bar.
2. Squeeze the bar hard with an overhand grip.
3. Lower yourself slowly for 3 to 5 seconds.
4. Let your arms fully extend at the bottom.
5. Reset and repeat for 4 to 6 controlled reps.

Bonus: Combine these into a weekly grip circuit, or plug them into your current workout as finishers.

Final Grip Check

Dead hangs strip away all the fluff. No momentum. No cheating. Just raw, relentless grip strength. If you can hang for 90 seconds or more, you’re on another level—and everything from pull-ups to farmer’s carries to barbell rows will feel more manageable. So get on the bar, dig in, and don’t let go. The longer you hang, the stronger you get.

Jarrod Nobbe, MA, CSCS