Grace Brown Fitness

If you can't hang for 45 seconds... your shoulders probably aren't as resilient as you think....

- Grip strength (linked with healthy ageing and overall strength)
- Shoulder stability
- Scapular control
- Forearm endurance
- Confidence hanging from overhead positions

If you're an athlete

For sports like rugby, hockey, netball, CrossFit, OCR, climbing, or Hyrox, I'd set the bar higher:

Minimum: 30 seconds
Good: 45–60 seconds
Excellent: 60seconds +

Comment below how long you can hang for 👇

I’m turning 42 at a Tag Rugby World Cup.

This is what my training week looks like right now.

10 sessions. Every week. Alongside running a business and trying to function as an actual human being.

Not because I’m obsessed.

Because this is what it takes to compete at this level — at this age.

And I wouldn’t have it any other way.

Comment Programme and I'll share how I structure my week

Here are 5 brually honest questions you need to ask yourself if you didn't get selected for this years Tag Rugby team, and the last one is definitely the hardest!

Did I prepare like someone desperate to make the team?

Was I actually fit enough?

Did I improve my weaknesses?

Did I recover properly?

Would I have picked me?

If you're answers aren't uncomfortable, you're not being honest with yourself.

This is where your progress begins.

Slide into my DMs if you're hating this feeling of rejection so we can get you in peak condition for whats next.