One number to start
How long did you hang?
Your plan is built from your own hang time. Type the seconds from your test and it builds itself.
Enter a number between 1 and 600.
Enter a number between 1 and 600.
Your plan is remembered in this browser only, so another phone or another browser can show a different number. Your finished sessions are kept.
Today
Free 4-week plan
Four ways
to hang.
One is the base, one is a rep, one is a hold, and one is there for the days your grip says no. A hang ends because your skin gives up, your hands give up, or your shoulders give up — the plan works on all three, in that order.
Who wrote this
Jan Kološa
Certified personal trainer — AFP, Zveza fitnes profesionalcev Slovenije. State-recognised qualification, level 2, Ljubljana 2017.
These four movements took my own dead hang to two minutes.
Before your first session
This is training, not medical advice. Stop the moment you feel pain in a joint. If you have shoulder, neck or back problems, talk to a doctor or physiotherapist first.
Session complete