The 443m Test
A 15-minute grip and back test built around the dead hang, the simplest honest measure of upper-body endurance there is. Three sets of a 60-second hang, hanging knee raises for the core, and three sets of pull-ups. Short, unglamorous and surprisingly hard to complete cleanly.
The 443m Test at a glance
- Level
- Intermediate
- Duration
- 15 minutes
- Exercises
- 3
- Estimated burn
- ~120 kcal
- Equipment
- Bodyweight, plus a bar or bench for a few movements
- Muscles worked
- Forearms, Back, Core
- Made for
- Everyone
- Price
- Free
3 exercises in The 443m Test
- 1Dead Hang3 × 60s
- 2Hanging Knee Raises3 × 12
- 3Pull-ups3 × 8
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run The 443m Test
Hang with the shoulders active rather than fully slumped — think about pulling the shoulder blades slightly down. Take three minutes between hangs; grip endurance recovers slowly. Chalk helps, straps defeat the purpose. Track your best unbroken hang each week.
The 443m Test — questions
How long does The 443m Test take?
About 15 minutes from the first set to the last. The session contains 3 exercises and burns roughly 120 kcal for an average trainee.
What equipment do you need for The 443m Test?
Bodyweight, plus a bar or bench for a few movements. The session is built around Dead Hang, Hanging Knee Raises, Pull-ups, and every exercise comes with a demo video in the GymiaFit app.
Is The 443m Test suitable for beginners?
The 443m Test is graded intermediate. You should already be comfortable with the basic movement patterns before running it. Beginners can use it with lighter loads, fewer sets and longer rest, or start with a beginner session in the same category first.
Which muscles does The 443m Test work?
Forearms, Back, Core. 3 exercises, starting with Dead Hang, Hanging Knee Raises, Pull-ups.
Is The 443m Test free?
Yes. The 443m Test is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
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One tap puts every set, rep and rest timer of The 443m Test into the GymiaFit app — free, no account tricks, no paywall.
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