For rock climbers, grip strength is essential. "The stronger your mitts, the farther and longer you can climb," says BJ Gaddour, C.S.C.S. and creator of Men's Health StreamFit. Gauge and boost your grip with this cliffhanger challenge. Just like climbing, it forces you to hang from a two-arm, one-arm, and offset position--so it not only taxes your hands, but it also hits the muscles you use when scaling a mountain.

Not a rock climber? You should still try the challenge. Grip strength is essential to both weightlifting power and stamina, too, says Gaddour.

LEVEL 1: Hang by two arms from a pullup bar using an overhand grip. Perform three 1-minute hangs, resting 2 minutes between each.

You can Bolster Your Shoulders, put your strength to the test--and grow bigger--with the ultimate overhead exercise.

LEVEL 2: Loop a towel over a pullup bar and hold both ends in one hand. Grab the bar with the other hand, using an overhand grip. Do two 1-minute hangs (one with each hand on the towel) with 2 minutes of rest between each.

LEVEL 3: Hang from the pullup bar using only one arm. Perform two 1-minute hangs (one per arm), resting 1 minute between each.

Boost your gains by downsizing your workout with The One Dumbbell Workout.

Watch the video to see how to perform the challenge. Which level did you conquer? Let us know in the comments below.

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