Search

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

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.

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

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

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

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

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.

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.

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

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