Tip: Take the Hang Pull-Up Test
Tip: Take the Hang Pull-Up Test
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<h2 class="article-detail">Take this quick test of grip strength, then ramp it up and see if you can pass the 5 minute pull-up challenge.</h2>
<div class="article-detail-byline"><span class="byline">by <a href="https://www.t-nation.com/all-articles/authors/dan-john">Dan John</a> |</span> <span class="timeStamp3">Today</span></div>
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<div class="articleLeadImage"><img alt="Pull-up" src="https://www.t-nation.com/system/publishing/articles/10003079/original/Pull-Up.jpg?1444237532"/>;
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<p>Every lifter should be able to hang from a pull-up bar for 30 seconds. If you can't then you need to work on grip strength... and maybe lose some of that useless dead weight. (That would be fat). Aside from grip strength, the hanging test might highlight some shoulder and spinal issues.</p>
<p>Can you do that easily? Good. Now try this: Hang from the bar for thirty seconds. When the timer rings, do a pull-up. If you can do that, you're not too bad.</p>
<p>Now let's ramp it up. Without letting go, drop back down and hang for another thirty seconds and do a second pull-up. For the true crazies, let's see who can do 10 of these 30-second hang pull-ups. Few can "hang" for over five minutes. Can you?</p>
<h4><a href="https://www.t-nation.com/training/10-things-every-lifter-should-be-able-to-do">Related: 10 Things Every Lifter Should Be Able to Do</a></h4>
<h4><a href="https://www.t-nation.com/training/strengthen-your-strict-pull-up">Related: Strengthen Your Strict Pull-Up</a></h4>
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<aside class="authorBio col-xs-12" readability="5.4"><a href="https://www.t-nation.com/all-articles/authors/dan-john"><img alt="Dan-john" class="pull-left" src="https://www.t-nation.com/system/publishing/authors/5/medium/Dan-John.jpg?1443387335"/></a>;
<p><nobr>Dan John</nobr></p>
<p class="bio">Dan John is an elite-level strength and weightlifting coach. He is also an All-American discus thrower, holds the American record in the Weight Pentathlon, and has competed at the highest levels of Olympic lifting and Highland Games. </p>
<h4><a href="https://facebook.com/CoachDanJohn1"; target="_blank">Follow Dan John on Facebook</a></h4>
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https://www.t-nation.com/training/tip-take-the-hang-pull-up-test
<div class="title-details">
<h2 class="article-detail">Take this quick test of grip strength, then ramp it up and see if you can pass the 5 minute pull-up challenge.</h2>
<div class="article-detail-byline"><span class="byline">by <a href="https://www.t-nation.com/all-articles/authors/dan-john">Dan John</a> |</span> <span class="timeStamp3">Today</span></div>
</div>
<div class="articleLeadImage"><img alt="Pull-up" src="https://www.t-nation.com/system/publishing/articles/10003079/original/Pull-Up.jpg?1444237532"/>;
![https://www.t-nation.com/system/publishing/articles/10003079/original/Pull-Up.jpg?1444237532"/>](https://www.t-nation.com/system/publishing/articles/10003079/original/Pull-Up.jpg?1444237532"/>){kind=link}
</div>
<div readability="18.41825095057">
<p>Every lifter should be able to hang from a pull-up bar for 30 seconds. If you can't then you need to work on grip strength... and maybe lose some of that useless dead weight. (That would be fat). Aside from grip strength, the hanging test might highlight some shoulder and spinal issues.</p>
<p>Can you do that easily? Good. Now try this: Hang from the bar for thirty seconds. When the timer rings, do a pull-up. If you can do that, you're not too bad.</p>
<p>Now let's ramp it up. Without letting go, drop back down and hang for another thirty seconds and do a second pull-up. For the true crazies, let's see who can do 10 of these 30-second hang pull-ups. Few can "hang" for over five minutes. Can you?</p>
<h4><a href="https://www.t-nation.com/training/10-things-every-lifter-should-be-able-to-do">Related: 10 Things Every Lifter Should Be Able to Do</a></h4>
<h4><a href="https://www.t-nation.com/training/strengthen-your-strict-pull-up">Related: Strengthen Your Strict Pull-Up</a></h4>
</div>
<aside class="authorBio col-xs-12" readability="5.4"><a href="https://www.t-nation.com/all-articles/authors/dan-john"><img alt="Dan-john" class="pull-left" src="https://www.t-nation.com/system/publishing/authors/5/medium/Dan-John.jpg?1443387335"/></a>;
![https://www.t-nation.com/system/publishing/authors/5/medium/Dan-John.jpg?1443387335"/></a>](https://www.t-nation.com/system/publishing/authors/5/medium/Dan-John.jpg?1443387335"/></a>){kind=link}
<p><nobr>Dan John</nobr></p>
<p class="bio">Dan John is an elite-level strength and weightlifting coach. He is also an All-American discus thrower, holds the American record in the Weight Pentathlon, and has competed at the highest levels of Olympic lifting and Highland Games. </p>
<h4><a href="https://facebook.com/CoachDanJohn1"; target="_blank">Follow Dan John on Facebook</a></h4>
</aside><p><em>This entry passed through the Full-Text RSS service - if this is your content and you're reading it on someone else's site, please read the FAQ at fivefilters.org/content-only/faq.php#publishers.</em></p>
https://www.t-nation.com/training/tip-take-the-hang-pull-up-test