Want to get a better idea of how well you’re aging? Set a timer, grab a pullup bar, and see how long you can hang. Grip strength has been linked to longevity and better aging, making it a useful biomarker for assessing your overall health. One study found weaker grip strength to be associated with several health conditions, including Type 2 diabetes, cardiovascular disease, stroke, kidney and liver disease, certain cancers, and osteoporosis-related fractures.
Dead hangs, which are a great exercise for training grip strength, seem like a simple exercise until you actually start doing them. Supporting your entire body weight with your hands and forearms requires serious grip endurance, and the challenge increases considerably when you take one hand out of the equation.
Single-arm dead hangs are the next progression once you’ve mastered the standard dead hang. Martin Licis, the 2019 World’s Strongest Man, is particularly skilled at single-arm dead hangs and approaches grip training by working several different functions of the hands and forearms, including close-grip work, open-grip work, and wrist flexion.
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Since the muscles responsible for gripping are relatively small, they can significantly benefit from more frequent training. Licis works on his grip as often as possible, saying he feels his strongest when training the skill five days a week.
Everyone benefits from having a stronger grip since it plays a role in everyday tasks like carrying groceries and opening jars. So if you’re ready to take your grip training up a notch, try graduating to single-arm holds. Below, we’ll walk you through how to do the exercise correctly so you can build the grip endurance needed to work toward longer holds.
Related: If You Can Hold a Dead Hang This Long After 50, You’re Passing a Critical Strength Test
How to Do a Single-Arm Dead Hang
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Stand beneath a pullup bar and reach overhead with one hand, gripping the bar with your palm facing away from you.
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Lift your feet off the ground and allow your body to hang freely from your working arm.
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Keep your shoulder engaged by gently pulling it down and away from your ear rather than letting it shrug toward your head. Maintain a tight core as you keep your body still throughout the hold.
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Aim to hold for 15 to 30 seconds, then lower yourself to the ground.
Related: Fitness Trainer Credits These 8 ‘Ancient’ Movements for Fixing His Broken Body by Age 40
Sources
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Grip strength indicators and successful aging among middle-aged and older adults: evidence from the CHARLS cohort. Nature, 2026
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How to Train Grip, Official Strongman via Facebook
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Squat University via Instagram: How long can you hold a dead hang for?
This story was originally published by Men’s Journal on Nov 12, 2026, where it first appeared in the Fitness section. Add Men’s Journal as a Preferred Source by clicking here.
