Grip endurance and hanging capacity are important for climbing, calisthenics, gymnastics, obstacle racing, tactical tasks, grip-demanding sports, manual work and general upper-body training.
The Dead Hang Test is simple to administer and requires minimal equipment. The client hangs from a secure bar for as long as possible while maintaining the required body position.
The result should be interpreted as a grip and upper-body endurance measure, not as a standalone diagnostic tool or a complete measure of shoulder health. Stronger interpretation comes from baseline comparison, body mass, grip position, symptoms, shoulder comfort, scapular position and related grip or pulling strength tests.
Test name: Dead Hang Test
Alternative names: Straight-Arm Hang Test, Extended-Arm Hang Test, Two-Arm Dead Hang
Category: Grip endurance and upper-body hanging capacity
Primary score: Maximum hang time
Optional scores: Grip type, symptoms, shoulder position, reason for stopping, body mass
Best suited to: Climbers, calisthenics clients, tactical populations, gym clients and upper-body progress monitoring
Key limitation: Bar thickness, grip type, body mass, shoulder symptoms and chalk use strongly influence results
Secure pull-up bar or hanging bar
Stopwatch or Measurz stopwatch
Optional Measurz rep counter if using repeated hang intervals
Optional Measurz AR measurement to document bar height or setup
Optional pain scale or RPE scale
Optional chalk, if standardised and recorded
Optional box or step for safe mounting and dismounting
MAT tools such as Anker, Gripper or Muscle Meter for related grip, shoulder, elbow or upper-limb isometric strength testing
Measurz platform for recording time, grip type, symptoms, setup and retest comparison
Check that the bar is secure and safe.
Select the grip type, commonly double overhand.
Record grip width and bar thickness where possible.
The client uses a step or box to safely reach the bar if needed.
The client grips the bar with both hands.
The client lifts the feet from the floor and hangs with arms straight.
Decide whether the protocol uses a passive hang, active hang or standardised shoulder position.
Start the stopwatch when the feet leave the floor.
The client hangs for as long as possible without regripping, touching the floor or using excessive swinging.
Stop the test when the client releases the bar, touches the floor, changes grip outside the protocol, reports intolerable symptoms or the assessor stops the test for safety.
Record the total hang time.
Record:
Total hang time
Grip type
Grip width
Bar thickness
Passive or active hang position
Body mass
Chalk use
Foot contact or no foot contact
Shoulder symptoms
Elbow or wrist symptoms
Grip fatigue
Swinging
Reason for stopping
Retest date
A longer hang time generally suggests better grip endurance and upper-body hanging tolerance under that protocol.
However, interpretation should consider:
body mass
hand size
grip width
bar thickness
chalk use
shoulder comfort
scapular position
previous hanging exposure
climbing or calisthenics background
skin discomfort
whether the same protocol was used at retest
The Dead Hang Test should not be interpreted as a pure grip strength test. It is a grip endurance and bodyweight support task that also involves shoulder tolerance and whole-body control.
There are no universally accepted dead hang norms across all adult populations.
Published and field-testing sources vary in:
grip type
bar thickness
test cap
participant population
age group
sex
training background
whether chalk is allowed
passive versus active hang rules
Some youth and adapted fitness batteries use capped extended-arm hang protocols, while fitness and grip-endurance settings often use maximum time to task failure.
Because of this, the most useful comparisons are usually:
baseline versus retest
same-protocol progress over time
bodyweight-relative context
grip type and bar thickness
symptoms and reason for stopping
relationship to chin-up, pull-up, grip strength and hanging goals
Use these broad ranges only when a two-hand dead hang is performed from a standard bar using the same grip and no assistance:
Excellent grip endurance: 90+ seconds
Good: 60–89 seconds
Moderate: 30–59 seconds
Developing: 10–29 seconds
Low current hanging endurance profile: under 10 seconds
These are practical field categories, not diagnostic cut-offs.
For beginners, older adults, clients with symptoms or clients with higher body mass, shorter holds may still represent meaningful progress.
For climbers, gymnasts, calisthenics athletes and tactical populations, expectations may be higher and should be interpreted in relation to sport or work demands.
The Dead Hang Test can be a practical and repeatable field test when setup and rules are standardised.
Reliability improves when:
the same bar is used
bar thickness is recorded
grip type is standardised
grip width is standardised
chalk use is standardised
passive or active hang position is defined
regripping rules are clear
timing starts and stops consistently
symptoms and reason for stopping are recorded
Validity depends on the intended use. The Dead Hang Test reflects hanging grip endurance and bodyweight support capacity. It does not directly measure maximal grip force, isolated shoulder strength, shoulder stability or pulling strength.
For a stronger upper-body profile, combine it with:
grip dynamometry
chin-up test
pull-up test
single-arm dead hang
shoulder range of motion
shoulder isometric strength
scapular control assessment
farmer carry
pinch grip testing
Common errors include:
changing grip type between tests
using different bars
not recording bar thickness
allowing inconsistent chalk use
allowing excessive swing
not defining passive versus active hang
allowing regripping in one test but not another
not recording symptoms
comparing trained climbers with general clients
treating dead hang time as a diagnosis
Limitations include:
body mass strongly influences performance
hand size and bar thickness affect grip demand
skin discomfort can limit performance
shoulder symptoms may limit tolerance
not a pure grip strength test
no universal norms
not suitable for every shoulder, elbow or wrist presentation
does not determine readiness for climbing, sport or work on its own
The Dead Hang Test can help:
assess grip endurance
monitor hanging capacity
track calisthenics progress
support climbing or obstacle-race preparation
compare baseline and retest results
identify grip endurance limitations
monitor shoulder tolerance during hanging
guide progression toward chin-ups or pull-ups
compare two-hand and single-arm hanging capacity
It is useful for clients involved in:
climbing
calisthenics
gymnastics
obstacle racing
tactical roles
martial arts
grappling sports
manual work
general gym training
In Measurz / MAT, record:
test name
total hang time
grip type
grip width
bar thickness
passive or active hang
body mass
chalk use
pain score
symptoms
grip fatigue
shoulder, elbow or wrist symptoms
swinging
reason for stopping
retest date
The Measurz stopwatch can standardise timing. The Measurz notes field can record grip setup, bar type, symptoms and stopping reason. Measurz AR measurement can support setup consistency by documenting bar height or position where relevant.
MAT tools such as Anker, Gripper or Muscle Meter can add related grip, shoulder, elbow or upper-limb isometric strength data for a more complete upper-body profile.
Dead Hang - Single Arm
Chin Up
Pull Up Test
Grip Strength
Farmer Carry
Pinch Grip Strength
Shoulder Range of Motion
Shoulder Isometric Strength
Scapular Control Test
Push Up Test
It measures grip endurance and upper-body hanging tolerance.
It is more accurately a grip endurance test. Maximal grip strength is better measured with a grip dynamometer.
For many general adults, 30–60 seconds is a useful field target, while 60–90+ seconds suggests stronger hanging endurance. Context matters.
Either can be used, but the position must be defined and repeated consistently. Passive and active hangs should not be compared directly.
No. It can monitor hanging tolerance, but it does not diagnose shoulder, elbow, wrist or neck symptoms.
Chalk can be allowed if it is standardised and recorded. Do not compare chalk and no-chalk results directly.
Small natural movement may occur, but excessive swinging should be recorded or controlled.
Retesting every 4–6 weeks is often practical for training progress, provided the same setup is used.
The Dead Hang Test measures grip endurance and hanging tolerance.
It is simple, practical and useful for upper-body progress monitoring.
Bar thickness, grip type, chalk, body mass and shoulder position strongly influence results.
There are no universal norms for every population.
Baseline and retest comparison are often the most useful interpretation method.
The test does not diagnose shoulder pain or measure pure grip strength.
Measurz can track hang time, grip setup, symptoms and progress.
MAT strength tools can add related grip and upper-limb strength data.
Brockport Physical Fitness Test. (n.d.). Extended-arm hang test protocol.
Lechaptois, C., Vigouroux, L., & Berton, E. (2022). Effects of different hangboard training intensities on finger grip strength, stamina, and endurance. Frontiers in Sports and Active Living, 4, 862782. https://doi.org/10.3389/fspor.2022.862782
Levernier, G., & Laffaye, G. (2019). Four weeks of finger grip training increases the rate of force development and the maximal force in elite and top world-ranking climbers. Journal of Strength and Conditioning Research, 33(9), 2471–2480. https://doi.org/10.1519/JSC.0000000000002230
Roberts, H. C., Denison, H. J., Martin, H. J., Patel, H. P., Syddall, H., Cooper, C., & Sayer, A. A. (2011). A review of the measurement of grip strength in clinical and epidemiological studies: Towards a standardised approach. Age and Ageing, 40(4), 423–429. https://doi.org/10.1093/ageing/afr051
Topend Sports. (n.d.). Extended-arm hang test. https://www.topendsports.com/testing/tests/extended-arm-hang.htm
