What does the dead hang test measure?

The dead hang test measures grip and forearm endurance, plus shoulder and upper-body stability. You hang from a bar with straight arms for as long as possible, and the time you hold reflects how long your grip can sustain your body weight.

How do I do the dead hang test?

Grip a pull-up bar with an overhand grip about shoulder-width apart, hang with arms fully extended and feet off the ground, and time how long you last. Enter your time to get a rating against general adult grip-endurance benchmarks.

What is a good dead hang time?

For adults, hanging around 30 seconds is a reasonable baseline, 60 seconds is strong, and beyond 90 seconds is excellent grip endurance. Times are lower for beginners and vary by body weight, so use the result to track your own progress over time.

死悬垂测试计算器

评估你的握力耐力

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悬垂时间（秒）

以放松的被动握法从单杠上悬垂到力竭所坚持的时间，例如：45

死悬垂测试计算器

死悬垂是一项简单且几乎不需器材的握力耐力与肩部健康测试，在街头健身、攀岩和一般健身中都很受欢迎。输入你能在单杠上悬垂多少秒，本计算器就会按照一般成年人基准为你评级。用它来测试握力耐力、追踪进步并设定下一个悬垂时间目标。

死悬垂测试用于衡量握力耐力和肩部稳定性：双臂伸直，以放松的被动握法悬挂在单杠上，记录坚持到松手的时间。以成年人的大致标准，少于15秒为较差，30–60秒为平均，超过2分钟为优秀。这是一种低冲击地增强握力的方法，也是预测拉力表现的有用指标，但如果感到肩部疼痛请立即停止。

常见问题

What does the dead hang test measure?: The dead hang test measures grip and forearm endurance, plus shoulder and upper-body stability. You hang from a bar with straight arms for as long as possible, and the time you hold reflects how long your grip can sustain your body weight.
How do I do the dead hang test?: Grip a pull-up bar with an overhand grip about shoulder-width apart, hang with arms fully extended and feet off the ground, and time how long you last. Enter your time to get a rating against general adult grip-endurance benchmarks.
What is a good dead hang time?: For adults, hanging around 30 seconds is a reasonable baseline, 60 seconds is strong, and beyond 90 seconds is excellent grip endurance. Times are lower for beginners and vary by body weight, so use the result to track your own progress over time.

死悬垂测试计算器

常见问题

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