No special equipment. Just a bar to hang from – that’s all we’ll be using.
And we’ll be doing – THE ONE-ARM HANG! (quick note before you read on – the Free MusleHack Android app was just released! Go to the Play store and search for musclehack. Track your workouts and get my free tips).
Your strength is measured by how long you can hang. Here are the ways to measure your success:
- 10-second hang
- 30-second hang
- 60-second hang
- 90-second hang
It would be hard for me to imagine that any of you using my THT training (click here to download the training manual and free app) could not do a one-arm hang for at least 10-seconds. You should all be much stronger than that.
10 seconds or less – Not good. you should practise more by hanging with 2 arms. When you can get to 60 seconds, move on to testing with one arm.
30 seconds – Congrats! Those who can perform a one-arm hang for 30 seconds have above average grip strength
60 seconds – A fantastic result and you have far above average grip strength. You are one of the few! If you got this on your first attempt, you’ve probably been training for a long time!
90 seconds or more – Superior, top 1% elite grip strength. If you don’t get this, don’t worry. Most people don’t. But you can get there with practice!
Perform the test with your stronger arm and do an adequate warm-up (especially around the rotator cuff) before attempting. Let me know your score! When I get someone to film me, I’ll make a video of mine and get it up on facebook. Share this with friends on social media to see how they perform 🙂
NOTE: You can increase the speed at which you build strength and muscle by jacking up your levels of the BIG 3 anabolic hormones completely naturally (testosterone, growth hormone and insulin). I’ll tell you how to do it in my free guide.
Just enter your details below to get the info immediately (don’t worry, I operate a zero spam policy)
P.S. I know that putting together a diet for mass gains or getting shredded abs can be a pain in the butt, especially if you are new to this – that’s why I offer a service where I will do all the tough ground work for you.
You probably don’t know how many calories you need, or how many grams of protein, carbs or fat you need (based on your personal stats)…BUT I DO. Then I can take these numbers and create an exact meal plan for you to hit those numbers spot on! You’ll know what foods to eat and even when to eat them. All you have to do…is do it. No thinking involved. If you’d like me to take care of this for you, see the Get Me Shredded option on my Coaching Page here.
Shoulder Blast Workout
In Jan 2019 a bunch of 'lab rats' tested the New Shoulder Blast Workout and gained up to 2.5 inches in shoulder size in 7-10 days! There is a very specific type of training stress that works uniquely well for the shoulders. You're about to target it...hard! More details here.
Get The Free MuscleHack App!
FREE for iPhone & Android! Just go to the App or Play store and search for 'musclehack'.
The THT workouts are already programmed into the app so you can track your progress to make sure you are packing on new slabs of muscle!
You’ll also get all my latest tips for free in the app!
Please help out Mark by making a donation - nothing is too small 🙂
MuscleHack is a one-man operation. Mark does everything here - the articles, videos, social media updates, THT workouts - all at no cost to you. Please help keep it all free by giving a small donation. Thank you!
HERE ARE THE SUPPLEMENTS I HIGHLY RECOMMEND
Can I give you my free muscle-building workout?
Join thousands over the world who are packing on slabs of new muscle for free with Targeted Hypertrophy Training (THT)