How to Test Your Grip Strength Without Special Equipment
The gym bro flexed his forearms and claimed he had "elite grip strength" because he could close some gripper he bought online. When I asked him to demonstrate by hanging from the pull-up bar, he lasted about 15 seconds before dropping like a stone. "That's not real grip strength," he protested. "Real grip strength is about crushing force, not hanging."
That encounter perfectly illustrates the problem with most grip strength assessments – they're either too narrow, require expensive equipment, or measure irrelevant metrics. Most people have no idea how strong their actual grip is because they're using the wrong tests or comparing themselves to meaningless standards.
After years of testing hundreds of people with various methods, I've discovered that the best grip strength assessments use equipment you already have or can easily access. These tests reveal not just how strong you are, but where your weaknesses lie and what you should focus on improving.
ource: SecondFifty
Test #1: The Dead Hang Assessment
Find any pull-up bar and hang from it with both hands for as long as possible. This simple test reveals more about your functional grip strength than any expensive equipment could. It's the gold standard for grip endurance and supporting strength.
The dead hang test is perfect because it requires only a pull-up bar (available at most playgrounds, gyms, or easily installed at home) and measures the type of grip strength you actually use in real life. Most daily activities require you to hold onto things for extended periods rather than generate maximum crushing force for a few seconds.
Here's how to perform it correctly: Grip the bar with both hands using an overhand grip, hands about shoulder-width apart. Hang with your arms fully extended – no partial reps or bent arm positions. Keep your shoulders engaged (don't let them collapse up around your ears). Hold this position for as long as possible until your grip fails and you drop.
Scoring standards I've developed:
- Beginner: 10-20 seconds
- Intermediate: 30-60 seconds
- Advanced: 60-90 seconds
- Elite: 90+ seconds
The beauty of this test is that progression is built right in. When you can hang for 60 seconds, try hanging with a towel wrapped around the bar to increase the difficulty. Or progress to single-arm hangs for an entirely new challenge.
What surprised me when I started using this test regularly was how poorly some "strong" people performed. I've seen guys who could deadlift 500 pounds struggle to hang for 30 seconds because their supporting grip was garbage. Conversely, I've seen climbers with modest overall strength hang for several minutes.
The test also reveals grip imbalances between hands. If you notice one hand failing before the other, you know where to focus your training efforts.
Test #2: The Newspaper Tear Challenge
Take a full newspaper (if you can find one) or substitute with a phone book, and attempt to tear it in half using only your grip strength. This test measures explosive crushing grip and coordination in a way that traditional tests miss completely.
I learned this test from old-school strongmen who used phone book tearing as both training and demonstration. When I tried it myself, I was humbled by how much technique and specific strength it required. It's not just about crushing force – it's about applying that force in exactly the right way.
The proper technique: Hold the newspaper/phone book vertically with both hands gripping the top edge. Your thumbs should be on one side, fingers on the other. Position your hands about 6 inches apart. Apply downward pressure while simultaneously twisting your hands in opposite directions. The tear should start from the top and propagate downward.
Scoring system:
- Beginner: Can tear 10-20 pages
- Intermediate: Can tear 30-50 pages
- Advanced: Can tear 100+ pages
- Elite: Can tear entire phone book
This test reveals whether you can generate explosive force under coordination demands. It's one thing to squeeze a gripper with perfect hand positioning – it's another to generate maximum force while your hands are working in opposition to each other.
The newspaper test also exposes technique deficiencies. People with poor technique will struggle with even small numbers of pages, while those with good technique can tear much more than their grip strength would suggest.
Source: YouTube
Test #3: The Water Jug Pinch Test
Fill a gallon water jug and pinch-grip it by the neck for as long as possible. This tests pinch grip strength and endurance using equipment available at any grocery store. It's specific enough to be meaningful but accessible enough that anyone can do it.
I discovered this test when helping someone move and noticing how quickly my pinch grip fatigued while carrying water jugs. A full gallon weighs about 8.3 pounds, which doesn't sound like much until you're trying to hold it in a pinch grip for extended periods.
Test protocol: Fill a gallon jug completely with water. Grip it by the neck using only your thumb and fingers – no wrapping your hand around it or using your palm. Your thumb should be on one side of the neck, your fingers on the other. Lift it to waist height and hold for as long as possible.
Scoring standards:
- Beginner: 5-15 seconds
- Intermediate: 20-30 seconds
- Advanced: 45-60 seconds
- Elite: 60+ seconds
This test reveals pinch grip strength, which is often neglected in favor of crushing grip training. But pinch grip is crucial for many real-world activities – carrying plates, gripping tools, manipulating objects with awkward shapes.
The water jug test also shows the difference between dominant and non-dominant hand strength. Most people are shocked at how much weaker their non-dominant hand is in this position.
Progression is built into the test: start with half-gallon jugs, progress to full gallons, then try pinching two gallon jugs simultaneously (one in each hand) for the ultimate challenge.
Test #4: The Playing Card Challenge
Take a standard deck of playing cards and attempt to bend or tear individual cards using only your finger and thumb strength. This tests fine motor control and finger independence that larger tests completely miss.
This might sound easy until you try it. A single playing card requires precise force application and surprising finger strength to bend or tear. It's a test of finger independence and control rather than raw crushing power.
Test variations:
- Card Bending: Hold a card between thumb and index finger and attempt to bend it in half
- Card Tearing: Attempt to tear a card in half lengthwise
- Multiple Cards: Try the same tests with 2, 3, or more cards
Scoring system:
- Beginner: Can bend single cards consistently
- Intermediate: Can tear single cards or bend 2-3 cards
- Advanced: Can tear multiple cards or bend 5+ cards
- Elite: Can perform feats with entire deck sections
This test reveals finger strength imbalances and coordination issues that other tests miss. If you can easily bend cards with your dominant hand but struggle with your non-dominant hand, you've identified a specific weakness to address.
The playing card test also develops what I call "calibrated strength" – the ability to apply exactly the right amount of force for delicate tasks. This transfers to better control in all grip-related activities.
Test #5: The Farmer's Walk Assessment
Load two equal weights (dumbbells, buckets, suitcases – whatever's available) and walk as far as possible before your grip fails. This tests grip endurance under dynamic conditions, which is how you actually use grip strength in daily life.
Unlike static tests, the farmer's walk reveals how your grip performs while your body is moving and your hands are dealing with the dynamic forces of walking. This is much more representative of real-world grip demands.
Test setup: Choose weights that challenge you but don't require maximum effort just to lift. A good starting point is 25-50% of your body weight in each hand. Walk at a normal pace until your grip fails and you have to set the weights down.
Scoring standards (distance in feet):
- Beginner: 50-100 feet
- Intermediate: 100-200 feet
- Advanced: 200-300 feet
- Elite: 300+ feet
This test exposes the difference between static grip strength and dynamic grip endurance. Many people who can hang from a bar for 60 seconds struggle to carry moderate weights for 100 feet because the dynamic demands are completely different.
The farmer's walk test also reveals how your grip responds to systemic fatigue. As your breathing increases and your heart rate rises, your grip strength often deteriorates faster than you'd expect.
Source: JT Performance
Creating Your Complete Grip Assessment Battery
The most valuable approach is combining multiple tests to get a complete picture of your grip strength profile. Each test reveals different aspects of grip function, and your relative performance across tests shows where your strengths and weaknesses lie.
The Complete Assessment Protocol:
- Dead Hang Test - Supporting grip endurance
- Newspaper Tear - Explosive crushing grip with coordination
- Water Jug Pinch - Pinch grip strength and endurance
- Playing Card Challenge - Fine motor control and finger independence
- Farmer's Walk - Dynamic grip endurance under load
Perform all five tests in a single session, allowing 5-10 minutes rest between tests. Record your results and retest every 4-6 weeks to track improvement.
Interpreting Your Results: If you excel at dead hangs but struggle with newspaper tearing, you have good endurance but lack explosive strength. If you dominate the farmer's walk but fail quickly on pinch tests, your crushing grip is strong but your pinch grip needs work.
This assessment profile guides your training focus. Don't just train your strengths – use the test results to identify and address your weaknesses.
The Progressive Assessment System
Once you've established baseline numbers, these tests become training tools. Instead of just testing periodically, you can use them as benchmarks for progressive improvement.
Monthly Progression Targets:
- Dead Hang: Increase by 10-15% per month
- Newspaper Tear: Add 5-10 pages per month
- Water Jug Pinch: Increase by 5-10 seconds per month
- Playing Cards: Progress from single to multiple cards
- Farmer's Walk: Add 25-50 feet per month
These progression rates are realistic for most people with consistent training. If you're exceeding them, you're making excellent progress. If you're falling short, you may need to adjust your training or check for underlying issues.
Common Testing Mistakes to Avoid
Mistake #1: Testing When Fatigued Grip tests should be performed when you're fresh, not after other training. Fatigue from previous exercises will skew your results and make progress tracking meaningless.
Mistake #2: Inconsistent Conditions Test under the same conditions each time – same time of day, same warm-up, same equipment. Grip strength varies significantly based on temperature, time of day, and preparation.
Mistake #3: Comparing to Others Your test results are meaningful relative to your own baseline, not compared to other people. Focus on your personal improvement rather than how you stack up against online standards or gym partners.
Mistake #4: Testing Too Frequently Testing every week creates unnecessary stress and doesn't allow enough time for meaningful improvement. Monthly testing is optimal for most people.
Mistake #5: Ignoring Weak Areas It's natural to focus on tests where you perform well, but the greatest improvements come from addressing your weakest areas.
Beyond the Numbers: What These Tests Really Measure
These tests do more than just measure grip strength – they reveal functional capacity for real-world activities. Strong performance across all tests indicates grip strength that will transfer to daily life, sports, and occupational demands.
More importantly, regular testing builds awareness of your grip capabilities and limitations. This awareness transfers to better decision-making in activities that challenge your grip. You'll know when to use straps for deadlifts, when your grip might be the limiting factor in an activity, and how to pace yourself during grip-intensive tasks.
The testing process itself is valuable training. Regular exposure to these challenges builds familiarity with different types of grip demands and develops the mental toughness required for sustained grip efforts.
Tracking Your Grip Journey
Keep a simple log of your test results over time. Note not just the numbers but how the tests felt – was it grip strength that limited you, or technique, or mental factors? This qualitative information is as valuable as the quantitative results.
Look for patterns in your results. Do you always struggle with the same types of tests? Do your results vary dramatically based on external factors like stress, sleep, or training volume? Understanding these patterns helps optimize your approach to grip development.
For systematic approaches to improving your test results, check out The Role of Genetics in Grip Strength (And How to Overcome Limitations), which covers strategies for maximizing your potential regardless of your starting point.
These simple tests provide more insight into your grip strength than expensive equipment or complex protocols. They're accessible, practical, and directly relevant to how you actually use your hands. Start testing, start tracking, and start improving.
Test Your Limits, Then Exceed Them:
🔥 RNTV Power Classic Set - Adjustable Hand Gripper - Perfect for targeted training based on your assessment results with customizable resistance
💪 RNTV Professional Hand Gripper Set 6-Pack - Complete progression system to address weaknesses revealed by testing
🏆 RNTV Gold Hand Gripper Set 100-300lbs - Premium training tools for serious grip development after assessment
Continue Your Training Journey: 📖 The Role of Genetics in Grip Strength (And How to Overcome Limitations)
Connect With The Author: 👤 Arnautov Stanislav 🌐 Personal Website 📸 Instagram | 🎧 Spotify
