Forearm Strength-Endurance Test (Dead Hang): Protocol and Reference Tables

The dead hang test (hanging from a bar for as long as possible) is one of the simplest yet most demanding tests for assessing muscular endurance in the grip and forearm. It's very popular in climbing, calisthenics, and pulling sports, but it's also useful as a general indicator of muscular endurance in the adult population.

What does this test measure?

It measures the maximum time a person can hang from a bar with arms extended, supporting their own body weight through grip strength. It assesses isometric muscular endurance of the finger flexors, forearm, and to a lesser extent the shoulder (rotator cuff and trapezius stabilizers).

Equipment needed

• A pull-up bar high enough that the subject doesn't touch the floor with arms extended
• Stopwatch
• Optional: chalk to improve grip, a bench or step to reach the bar

Test protocol

1. The subject grabs the bar with a pronated grip (palms facing forward), hands shoulder-width apart
2. They hang with arms fully extended, without touching the floor
3. Start the stopwatch the moment they get into position
4. Stop the stopwatch when the subject lets go of the bar or completely loses the position (for example, if they bend their elbows noticeably and hold that way)
5. Record the time in seconds

Common mistakes

• Not standardizing grip type (pronated vs. supinated changes the result)
• Allowing the subject to "bounce" or change hand position during the test
• Using chalk in one assessment and not another, which affects comparability of results

How to interpret the result

Level	Men (seconds)	Women (seconds)
Low	< 20	< 10
Acceptable	20-40	10-25
Good	40-60	25-45
Very good	> 60	> 45

In trained climbers and athletes from pulling sports, times can easily exceed a minute. What matters most in individual tracking is the progression compared to previous assessments, rather than comparison with general population tables.

Relationship with other tests

The dead hang test is closely related to:

• Grip strength test (dynamometry) — measures maximum grip strength, while this test measures endurance
• Pull-up test — a good dead hang time is usually a good predictor of pulling capacity

Track progress over time

If you work with climbers, calisthenics athletes, or anyone in a pulling-strength program, this test is a very sensitive marker of progression. In Movalytics you can log the time of each attempt, the grip type used, and whether chalk was applied, comparing grip development across different training phases.

Frequently asked questions

Which grip type is best for the test? A pronated grip (palms facing forward) is the most standardized and comparable across assessments. If you use a different grip type, always keep it consistent. Is it useful for non-climbers? Yes. It's a good general indicator of forearm and grip muscular endurance, relevant in many sports (combat sports, rowing, CrossFit) and also as a marker of muscular health in the general population. What time is considered "good" for an advanced climber? In advanced-level climbers, times above 60-90 seconds are common, although what matters most in individual tracking is the trend, not an absolute value.