Spartan Hang

The Spartan Hang is deceptively simple on paper: hang from a bar with 300+ lb of combined weight for a full minute. Double overhand only, no mixed grip, no straps — just chalk and willpower. At 168 lb body weight, I needed at least 132 lb of added weight to clear the 300 lb threshold. I went with 135 (three plates) for a total of 303 lb, keeping a small margin without overcomplicating the load. The hardest part isn't the first 30 seconds — it's the back half when your forearms start screaming and every second feels twice as long. The double overhand requirement is what makes this challenge honest. Mixed grip or hook grip would make it significantly easier, but that's not the point. No specific training went into this one either. I run weighted pull-ups and chin-ups as accessories on bench and OHP days in my 5/3/1 programming, rotating between the two depending on the day. That consistent loaded hanging built the grip endurance without me ever targeting it directly. It's a good example of how smart accessory selection pays off in unexpected ways.