Grip events test more than just hand strength—they challenge the entire chain of static tension from the fingertips to the shoulders. These events push your ability to resist fatigue under load and maintain control under extreme stress. Most are measured by max hold time or event-specific time caps. The following standards reflect performance tiers by USS weight class and division.
What’s Included on This Page
Grip Events Covered:
- Hercules Hold
- Axle Hold
- Frame Hold
Each event includes:
- Novice
- Intermediate
- Advanced
- Elite
Most grip events are scored based on time holding a fixed load or implementing a max hold time cap with gradually increasing weight per class.
Hercules Hold – Max Time
| Weight Class | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| Men – All Classes | 20 sec | 30 sec | 40 sec | 50+ sec |
| Women – All Classes | 15 sec | 25 sec | 35 sec | 45+ sec |
Each hand is locked onto separate handles holding back weighted pillars. Most setups range from 250–350 lbs per side for men, 150–250 lbs per side for women. Bracing posture and mental focus are essential.
Axle Hold – Max Time (Double Overhand or Straps Optional)
| Weight Class | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| Men – 165 lbs | 225 lbs for 20 sec | 275 lbs for 30 sec | 315 lbs for 40 sec | 365 lbs for 50+ sec |
| Men – 198+ lbs | 275 lbs for 20 sec | 315 lbs for 30 sec | 365 lbs for 40 sec | 405 lbs for 50+ sec |
| Women – 123 lbs | 95 lbs for 20 sec | 115 lbs for 30 sec | 135 lbs for 40 sec | 155 lbs for 50+ sec |
| Women – 165+ lbs | 135 lbs for 20 sec | 155 lbs for 30 sec | 175 lbs for 40 sec | 195 lbs for 50+ sec |
This event tests full-hand engagement and breathing control. The axle bar thickness makes it significantly harder than a standard barbell hold.
Frame Hold
| Weight Class | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| Men – 165 lbs | 350 lbs for 20 sec | 400 lbs for 30 sec | 450 lbs for 40 sec | 500+ lbs for 50+ sec |
| Men – 198+ lbs | 400 lbs for 20 sec | 450 lbs for 30 sec | 500 lbs for 40 sec | 550+ lbs for 50+ sec |
| Women – 123 lbs | 150 lbs for 20 sec | 175 lbs for 30 sec | 200 lbs for 40 sec | 225+ lbs for 50+ sec |
| Women – 165+ lbs | 200 lbs for 20 sec | 225 lbs for 30 sec | 250 lbs for 40 sec | 275+ lbs for 50+ sec |
The frame hold is often performed immediately after a carry or as a stand-alone endurance challenge. Foot position, bracing, and breathing all affect max duration.
Coaching Notes
- Grip events benefit from progressive overload, but also require recovery. Don’t overtrain these.
- Use chalk, straps, or no assistance depending on how the event is run—train all formats.
- Train both crush grip and support grip with farmers handles, axle bars, fat grips, and hangs.
Related Links
- Strongman Performance Standards
- Strongman Pressing Event Standards
- Strongman Carry Event Standards
- Strongman Deadlift Event Standards
- Strongman Loading Event Standards
- Strongman Throwing Event Standards
- Strongman Events
- Apply for Coaching
COMMUNITY
