She Did It Again: Ann Esselstyn Breaks Her Own Dead Hang World Record

At 90 years old, Ann Esselstyn had already done something extraordinary.

Earlier this year, she hung from a bar for 2 minutes and 52 seconds, earning a Guinness World Record as the oldest female to complete a dead hang.

Then she decided that wasn’t enough.

On Monday, September 7th, now at the age of 91, Ann returned to the bar and broke her own record, hanging for an incredible 3 minutes and 43 seconds.

And Ann has been officially recognized by Guinness World Records as the Oldest person to hold the dead hang position (female).

For those of us who know Ann, the result is impressive, but the decision to try again may be even more telling.

She keeps moving. She keeps practicing. She keeps challenging herself.

And at 91, she is still asking her body to get stronger.

That may be the most important lesson of all.

What Exactly Is a Dead Hang?

A dead hang is one of the simplest strength exercises you can do.

You grasp a secure overhead bar with both hands, lift your feet from the ground and support your body weight with your arms extended.

Your hands and forearms work hard to maintain your grip while muscles throughout the shoulders, upper back, arms and trunk help control your body.

There is no complicated equipment and no elaborate technique.

Just you, a bar and gravity.

And while Ann’s 3 minute and 43 second dead hang is extraordinary, you do not need to hang for minutes to begin benefiting from practicing strength.

For a beginner, a few supported seconds may be the perfect place to start.

Why Grip Strength Gets So Much Attention

One of the biggest demands of a dead hang is grip strength.

That matters because grip strength has emerged as a surprisingly useful marker of overall strength, physical function and health.

A 2022 systematic review involving more than 3 million participants found strong evidence linking lower handgrip strength with greater risk of all-cause, cardiovascular and cancer mortality.

In the large international PURE study of nearly 140,000 adults, every 5-kilogram decrease in grip strength was associated with a 16% higher risk of all-cause mortality and a 17% higher risk of cardiovascular mortality during follow-up.

Research in adults over age 60 has also linked stronger grip with better mobility and physical function.

That does not mean dead hangs make you live longer.

Grip strength is likely reflecting something much broader: muscle strength, physical activity, functional capacity and overall health.

But the message is still worth paying attention to:

Maintaining strength matters as we age.

What Does a Dead Hang Actually Work?

A dead hang primarily challenges grip strength and muscular endurance, particularly through the hands and forearms.

But your hands are not working alone.

Your shoulders and upper body must manage your body weight overhead, while the muscles of your trunk help keep you controlled and stable.

For people who are comfortable in an overhead position, hanging may also provide a noticeable stretch through the shoulders, upper back and sides of the torso.

You may see claims that dead hangs “decompress the spine,” fix shoulder problems or improve posture. Those ideas are popular online, but there is not strong clinical evidence showing that passive hanging alone produces those outcomes.

We prefer to focus on what we can say with confidence:

A dead hang is a simple way to challenge grip, upper-body strength and muscular endurance.

And those qualities matter.

Strength Is a Longevity Skill

Ann’s record is fun.

But her story is bigger than a stopwatch.

Maintaining muscle and strength becomes increasingly important as we age. Resistance training can improve strength, physical function and mobility in older adults and help counter age-related losses in muscle.

That is why the U.S. Physical Activity Guidelines recommend that adults include muscle-strengthening activities at least two days each week, along with aerobic activity. Older adults are also encouraged to include balance training.

Ann did not suddenly wake up at 90 and become strong enough to hang from a bar for 3 minutes and 43 seconds.

Her strength reflects years of movement, activity, good nutrition, consistency and an unwillingness to accept that getting older means giving up physical challenges.

Strength at 90 is built long before 90.

The good news?

Wherever you are today, you can start building it now.

Want to Try a Dead Hang? Start Here.

Do not make Ann’s record your first goal.

Your first goal is simply to become comfortable supporting some of your body weight safely.

1. Find a secure bar

Use a sturdy pull-up bar designed to support body weight.

Make sure your hands are dry, the bar is secure and the area beneath you is clear.

Whenever possible, begin with a bar you can reach without jumping.

2. Keep your feet on the floor

You do not need to support your entire body weight.

Grip the bar, bend your knees slightly and allow your arms to take some of your weight while your feet remain on the floor or on a stable step.

This supported version is an excellent starting point.

3. Use a comfortable grip

Place your hands approximately shoulder-width apart.

Your grip should feel secure, but you do not need to squeeze the bar as hard as possible.

Your shoulders should feel controlled and comfortable.

4. Begin with 5 to 10 seconds

If the supported version feels good, gradually put more weight into your hands.

Eventually, try lifting your feet from the ground for just 5 to 10 seconds.

Step back down before your grip completely fails.

Rest and repeat once or twice.

5. Build slowly

When 10 seconds feels comfortable, try 15.

Then 20.

There is no reason to rush.

Two or three short hangs a few times each week can give you a simple way to practice and track improvement.

6. Keep breathing

Avoid holding your breath or straining unnecessarily.

Breathe normally throughout the hang.

7. Step down with control

When you are finished, return your feet to the floor or step rather than dropping suddenly from the bar.

Control the exercise from beginning to end.

Take the Ann Challenge

Ann just gave all of us a new number to chase.

But we do not think the real challenge is getting anywhere close to [NEW RECORD TIME].

The challenge is finding out what your body can do today — and then seeing what it can do with a little practice.

Find a safe bar.

Warm up.

See how long you can comfortably hang.

Maybe it is 5 seconds.

Maybe it is 15.

Maybe it is a minute.

Write it down.

Then keep moving, keep strengthening and try again in a few weeks.

Your competition is not Ann.

It is yesterday’s version of you.

Is a Dead Hang Right for Everyone?

No exercise is appropriate for everyone.

If you have a current or previous shoulder injury, shoulder instability or dislocation, significant wrist, elbow or hand problems, recent surgery, or another health condition that could make supporting your body weight unsafe, talk with your healthcare provider or physical therapist before attempting a dead hang.

Stop if hanging causes sharp pain, numbness, tingling, dizziness or other unusual symptoms.

And remember: you never need to support your full body weight to work on strength.

Supported hangs, resistance exercises, carries and other forms of strength training can all be adapted to your current ability.

The Record Is Remarkable. The Habit Is the Bigger Story.

We are thrilled that Ann broke her own world record.

But what inspires us most is not simply that a 90-year-old woman can hang from a bar for 3 minutes 43 seconds.

It is that she still believes she can improve.

She still practices.

She still sets goals.

She still asks something of her body.

At Plant Strong, we talk a lot about the daily choices that help us live stronger lives.

Eat real food.

Move your body.

Use your muscles.

Keep challenging yourself.

And keep showing up.

Ann just demonstrated the point in spectacular fashion.

Again.

Congratulations, Ann. You raised the bar — and then hung from it.

References

1. López-Bueno R, et al. Handgrip strength measurement protocols for all-cause and cause-specific mortality outcomes in more than 3 million participants: A systematic review and meta-regression analysis. Clinical Nutrition. 2022.

2. García-Hermoso A, et al. Thresholds of handgrip strength for all-cause, cancer, and cardiovascular mortality: A systematic review with dose-response meta-analysis. Ageing Research Reviews. 2022.

3. Leong DP, et al. Prognostic value of grip strength: findings from the Prospective Urban Rural Epidemiology (PURE) study. The Lancet. 2015;386:266–273.

4. Rijk JM, et al. Prognostic value of handgrip strength in people aged 60 years and older: A systematic review and meta-analysis. Geriatrics & Gerontology International. 2016.

5. Fragala MS, et al. Resistance Training for Older Adults: Position Statement From the National Strength and Conditioning Association. Journal of Strength and Conditioning Research. 2019.

6. U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd Edition.

7. Plant Strong. Ann Esselstyn World Record at 90: What Her Dead Hang Says About Strength and Longevity. 2026.