Why We Dead Hang

Why We Dead Hang

If you’ve ever wondered why dead hangs show up so often in our programming, there’s a simple answer:
they work — and they matter long-term.

Dead hangs aren’t just about grip fatigue. They build strength, resilience, and capacity that carry over well beyond the gym.

Grip Strength Matters for Health & Longevity

Grip strength is one of the best indicators of overall health. Not because strong hands are special, but because they reflect what’s happening in the entire body.

Research shows that stronger grip is linked to:

  • Better overall muscle mass and strength

  • Healthier metabolism

  • Lower risk of injury and falls

  • Greater independence as we age

As we get older, grip strength plays a huge role in everyday life — carrying groceries, opening jars, or even catching yourself during a stumble.

Often, loss of grip strength shows up before people feel “weak.” That makes it an early warning sign and a chance to train proactively, not reactively.

Why Dead Hangs Are So Effective

Dead hangs are one of the simplest and most effective ways to build grip strength — and they come with a bunch of extra benefits.

When you hang from the chin-up bar during class, you’re training:

  • Your hands and forearms

  • Your shoulders and connective tissue (think tendons and ligaments)

  • Your nervous system’s ability to stay strong under tension

  • Joint stability under load

They’re also super scalable. You can use elastics to make them accessible while you build strength, or go unassisted for a bigger challenge. That high return for your effort is why dead hangs show up so often in our programming.

Dead Hang Targets to Strive For

Next time a dead hang pops up in class, give it a try without elastics and see where you land! Here are some rough targets, based on age and sex (seconds, no assist):

Men – Dead Hang Targets

  • 20–39: Good 45–60s | Excellent 75–120s

  • 40–49: Good 40–55s | Excellent 60–90s

  • 50–59: Good 35–50s | Excellent 60–90s

  • 60–69: Good 30–45s | Excellent 45–75s

  • 70+: Good 20–35s | Excellent 40–60s

Women – Dead Hang Targets

  • 20–39: Good 30–45s | Excellent 60–90s

  • 40–49: Good 25–40s | Excellent 45–75s

  • 50–59: Good 20–35s | Excellent 45–60s

  • 60–69: Good 15–30s | Excellent 30–45s

  • 70+: Good 10–20s | Excellent 25–40s

The Big Picture

It might not feel glamorous hanging from a bar, but dead hangs are a simple, measurable way to build strength that lasts.

If you can hold on — your body is better prepared to keep doing the things you love, for years to come.

That’s why we hang.

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