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.

死懸垂測試計算機

評估你的握力耐力

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懸垂時間（秒）

以放鬆的被動握法從單槓上懸垂到力竭所堅持的時間，例如：45

死懸垂測試計算機

死懸垂是一項簡單且幾乎不需器材的握力耐力與肩部健康測試，在街頭健身、攀岩與一般健身中都很受歡迎。輸入你能在單槓上懸垂多少秒，本計算機就會依照一般成年人基準為你評級。用它來測試握力耐力、追蹤進步並設定下一個懸垂時間目標。

死懸垂測試用於衡量握力耐力與肩部穩定性：雙臂伸直，以放鬆的被動握法懸掛在單槓上，記錄堅持到放手的時間。以成年人的大致標準，少於15秒為較差，30–60秒為平均，超過2分鐘為優秀。這是一種低衝擊地增強握力的方法，也是預測拉力表現的有用指標，但若感到肩部疼痛請立即停止。

常見問題

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.

死懸垂測試計算機

常見問題

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