What Is the Gripp Score? The Grip Strength Benchmark Explained

Dead hang benchmark with 6 levels: Beginner to Professional. Stop guessing if your grip is strong enough—test it and track your progress.

Fundamentals

How to Test Your Grip Strength at Home (No Equipment Needed)

Dead hang test with a pull-up bar measures grip strength at home. Your time maps to the Gripp Score: <20s Beginner, 45s+ Advanced, 90s+ Elite.

Dead Hang vs Active Hang: Which Should You Train?

Dead hang builds grip endurance. Active hang builds shoulder stability. Both matter. Here's when to use each for pull-ups and longevity.

How Long Should You Be Able to Dead Hang? The Complete Benchmark Guide

Benchmarks & Standards

What Is a Good Grip Strength Score? (By Age and Sex)

Men aged 30-45: 45-55 kg is solid. That's Advanced (46-75s dead hang) on the Gripp Score. Here's where you actually stand.

Benchmarks & Standards

Grip Strength by Age: Are You Stronger or Weaker Than Average?

Grip peaks at 30, declines 2-3% yearly after 50 if untrained. Most men aged 35-45 score Intermediate (21-45s). Find out where you stand.

Health & Longevity

Dead Hangs for Shoulder Pain: What the Research Actually Says

Research-backed: dead hangs decompress impingement, strengthen rotator cuff, reduce pain in 4-8 weeks. Start with 10-20s hangs, 3-4x weekly.

Health & Longevity

Grip Strength Is a Vital Sign. Here's What Yours Says About Your Health Span

Weak grip predicts higher mortality risk. Each 5kg loss = 16% higher death risk. Your dead hang time reveals your biological grip age.

Training & Improvement

Why You've Stopped Improving at Pull-Ups (And How Grip Strength Fixes It)

Pull-up plateau? 4 root causes. Fix grip endurance, add 1-3 reps in 4 weeks. Targeted protocols break the ceiling.

Training & Improvement

How to Improve Your Dead Hang: The 8-Week Programme That Actually Works

Add 20-40 seconds in 8 weeks. Complete programme with exact sets, rest periods, and progression tests. No guesswork.

Training & Improvement

Grip Strength for Hyrox, CrossFit and Obstacle Racing

Discover how grip strength limits performance in CrossFit, Hyrox & obstacle racing.Learn sport-specific grip actions to crush the rig and rope climbs.