Dead Hang World Records
Kenta Adachi of Japan set the Guinness World Record for the longest dead hang position on 18 November 2022 with 80 minutes 41 seconds.
Guinness lists other hanging titles as well. The dead hang world record page shows each category with its holder and date.
The Dead Hang Challenge
Ido Portal's "hanging month" challenge asks for 7 minutes a day of accumulated hanging for a month. The hangs mix passive and active holds. It is one of the best-known hanging challenges.
The challenge does not require 7 continuous minutes. Spread the time across multiple hangs through the day. Five hangs of 84 seconds, ten of 42 seconds or twenty of 21 seconds all reach 7 minutes. The method matters less than the daily total.
Some people begin with a smaller daily total, such as 3 minutes, and build up. Vary the hold with different grip variations if you want a change.
30-Day Dead Hang Challenge
This progressive 30-day challenge builds your grip endurance from wherever you start. Treat the sets, percentages and rest times on this page as common training practice. They are not a tested prescription.
30-Day Challenge Protocol
- Day 1: Test your max dead hang time. Record this as your baseline.
- Days 2 to 10: Perform 3 sets at about 70% of your max hold. Use the same seconds each day.
- Day 11: Re-test your max and compare it with Day 1.
- Days 12 to 20: Perform 4 sets at about 70% of your new max. Add about 5 seconds to your target hold after a week of clean sets.
- Day 21: Re-test your max again. Record your progress.
- Days 22 to 29: Perform 4 sets at about 75% of your latest max.
- Day 30: Final max test. Compare to Day 1.
Results vary. The 2025 GRIP-6 study (Chomiuk et al.) found that 25 recreational athletes improved from a mean of 55.3 seconds to 60.9 seconds over six weeks of training.
Stop each set one or two seconds before your grip gives out and step down under control. Missing a day does not ruin the challenge. Restart the plan where you left off. The dead hang frequency guide recommends starting with 3 sessions a week on non-consecutive days for regular training outside the challenge.
Suggested House Rules for Gym Challenges
These are suggested house rules for gym challenges, social media comparisons and unofficial attempts. They are the site's own suggestions. They are not Guinness rules or a standard.
Scroll the table horizontally on smaller screens.
| Rule | Suggested rule |
|---|---|
| Grip type | Overhand (pronated) only. No underhand, mixed or neutral grip. |
| Grip width | Hands at shoulder width or slightly wider. |
| Arm position | Fully extended. Any visible elbow bend ends the attempt. |
| Body movement | No swinging, kipping or leg movement. Minor involuntary sway is acceptable. |
| Timing start | Clock starts when both feet leave the ground or platform. |
| Timing end | Clock stops when any body part touches the ground or the grip repositions. |
| Re-gripping | Not allowed. Opening and re-closing any finger ends the attempt. |
| Chalk | Allowed. Liquid chalk, powder chalk or rosin. |
| Gloves/straps | Not allowed. Bare hands or chalk only. |
| Bar diameter | Standard pull-up bar (28 to 32 mm). Thick bars and thin bars are separate categories. |
Video the attempt from a side angle that shows full arm extension and foot clearance from the ground. A continuous unedited recording is a sensible minimum. Front-angle secondary footage adds to it.
How to Test Your Max
A proper max test removes variables so your result reflects your grip on that day. Follow this protocol for repeatable measurements.
- Warm up for 2 to 3 minutes. Arm circles, wrist circles, band pull-aparts and one or two short easy hangs. A warm-up helps you feel ready; evidence that it prevents injury is limited.
- Perform 2 warm-up sets. Hang for about 50% of your expected max. Rest 90 seconds. Hang for about 70% of your expected max. Rest 3 minutes.
- Max attempt. Chalk your hands if sweat is a problem. Grip the bar at shoulder width, overhand. Step off and hang with straight arms. Hold until your grip is about to give out and then step down under control.
- Record your time. Use a stopwatch or the DeadHangs.com timer. Start timing when your feet leave the ground. Stop when you step down.
Many people test every 2 to 4 weeks outside the 30-day plan. Frequent maximal tests are tiring and make progress hard to read.
Test at the same time of day on the same bar with the same warm-up. Time of day can affect strength. Pick one and stay consistent.
Share Your Results
Sharing your times creates accountability and gives you a record to beat.
Post your max hold times on social media with the hashtag #DeadHangChallenge. Include a side-angle video showing full arm extension and the timer visible on screen. Tag friends to challenge them directly.
Gym-based challenges create local competition. Set up a whiteboard with member names and best times. Update weekly. Many people find a shared leaderboard motivating.
DeadHangs.com does not currently host a public leaderboard or accept record submissions. You can keep a private record with the free training log. The training programs page lists structured plans.
Frequently Asked Questions
What is the dead hang world record?
Kenta Adachi of Japan set the Guinness World Record for the longest dead hang position on 18 November 2022 with 80 minutes 41 seconds. Guinness lists other hanging titles such as hanging from a bar. See the dead hang world record page for the categories.
What is the dead hang challenge?
Ido Portal's hanging month challenge asks for 7 minutes a day of accumulated hanging for a month. The hangs mix passive and active holds. Modern adaptations include progressive plans that start with a few sets and add seconds over time. Results vary between people.
How long can the average person dead hang?
There is no reliable population average. One 2025 study of 25 healthy recreational athletes aged about 20 measured 64.0 seconds for men (SD 35.3) and 48.4 seconds for women (SD 29.1) before six weeks of training (Chomiuk et al. in J Funct Morphol Kinesiol). That is a small, young, trained sample, not a norm. See dead hang time by age for more.