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.
Shutterstock
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.
Shutterstock
They’re also the unsung hero of better pull-ups, stronger carries, and injury-proof shoulders.
So, how long can you hang on?
Your number says a lot.
Shutterstock
Technique mattersespecially when fatigue hits.
That’s a dead hang.
No swinging, no kipping, no cheating.
Shutterstock
Just you, the bar, and gravity.
Let’s rank it.
Top-tier athletes can go 2+ minutes.
Shutterstock
Want a gnarlier test?
Try it after a pull-up workout.
You don’t improve dead hangs by just hanging more.
Shutterstock
You need a grip-specific plan to strengthen your fingers, wrists, and forearms from every angle.
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.
Amazon
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.
Shutterstock
It’s perfect for fixing strength imbalances and unlocking next-level grip.
Plate Pinch Holds
Plate pinch holds target your thumb and finger strengththe overlooked necessity of elite grip.
Eccentric Pull-ups
Eccentric pull-ups emphasize grip under tension while improving pull-up strength.
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.
Just raw, relentless grip strength.
So get on the bar, dig in, and don’t let go.
The longer you hang, the stronger you get.
