How to run a dead hang max test

This is the protocol the timer follows in max test mode. It is a practical method for comparing your own holds, not a published standard. No validated population standards exist for timed dead hangs, so a result means something only against your own earlier tests.

Set up the test

Use a securely fitted bar and a stable step so you can get on and off under control. Choose the setup you want to track and keep it for every test.

• Bar: the same bar each time. Bar thickness changes how hard the hold is.
• Grip: overhand at shoulder width with thumbs wrapped, unless you are testing another grip on purpose.
• Assistance: unassisted, or the same foot support or loop band each time. Record the assist you used so tests stay comparable.
• Chalk: note whether you used it. Use chalk if sweat, not fatigue, ends your hang.
• Condition: test fresh, with at least one rest day after a hard session, at a similar time of day.

Warm up

Spend 2 to 3 minutes on 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.

In max test mode the timer adds easy warm-up holds of 10 seconds with 20 seconds between them. The default is two holds, and you can choose none to three. They are easy holds, not attempts.

Rest before the max hold

After the warm-up holds the timer rests before the max hold. The default is 2 minutes, and you can choose no rest, 1, 2 or 3 minutes. Pick one length and keep it. A different rest changes the result as much as a different bar.

Start and end rules

1. Start: take the bar with straight arms and step off so both feet are clear of the ground. In max test mode the count-up begins at the cue, so have your hands on the bar before it. Start the clock as your feet leave the ground.
2. During the hold: keep your arms straight and your thumbs wrapped. Stay still without swinging. The hold counts up with no target.
3. The clock stops when: a foot touches the ground, your hands leave the bar, your elbows bend, or you step down.
4. End the hold yourself: come down under control as your grip starts to slip. Do not hang to failure or drop. Stop at once if anything hurts.
5. Record the time: read the time, then save it only if it matches your actual hold. The timer stops by itself at 60 minutes.

These end rules are this site's own, written so two tests on the same bar are comparable. A gym challenge, climbing assessment or record attempt can use different rules. Get the organizer's current protocol before comparing your result with that event.

How often to retest

Test no more than once every two weeks. Frequent maximal tests are tiring and make progress hard to read. Do not test every day.

Between tests, train with your normal sessions. Start with 3 sessions a week on non-consecutive days, and see the dead hang frequency guide for how to add more. These numbers are common training practice, not a tested prescription.

Change only one thing between tests. If you change the bar, grip or assistance, treat the next result as a new baseline, not as an improvement or a drop.

Save and compare

The timer and training log prefills the measured time after a max test, lets you correct it and stores the bar, grip and assistance with it. Tests appear in your log with a Max test badge, and the log keeps assisted and unassisted best holds separate. Entries stay in this browser on this device.

To compare a result with your own target, use the dead hang calculator. For what published research can and cannot say about hang times, see dead hang times by age.

Dead hang max test FAQ