Dead hang
How long you can hang from a bar with straight arms. Grip endurance and shoulder tolerance relative to body weight.
- Method
- Timer · max hold
- Equipment
- Pull-up bar or sturdy beam
- Attempts
- 3, best counts
- Reference
- Estimated
Protocol
Overhand grip, hands shoulder-width, thumbs around the bar. No straps, no chalk, so re-tests compare.
Step off a box so you start from a full hang. Feet off the ground, arms straight. Keep your shoulders the same way every quarter.
Stop the timer the moment either hand leaves the bar or a foot touches down.
Safety. Stop if you feel shoulder pain. Rest 3 minutes between attempts; the app keeps the best. Rest 3 min between attempts.
How it is scored
No clinical table exists for dead hang. Your band comes from coaching ranges; the app reduces them by about 20% per decade after 45, which is its own assumption.
Estimated
No clinical table exists. The percentile is estimated from training bands and labelled as such.
Reference table
Dead hang coaching ranges (BoxRox)
Coaching standards, not a sampled population
No clinical table exists. The bands are coaching benchmarks, which their own publisher says are not medically validated. The 20% per decade reduction after 45 is our assumption.
Known gaps
Where the app’s table or protocol differs from its best source, from our own check of the research.
- No peer-reviewed adult norms exist. The bands come from a coaching page whose own publisher says they are not medically validated.
- The P10 and P95 points, and the 20% per decade reduction after 45, are our own.