30 sec
60 sec
2 min

No exercise is more deceptive than the dead hang and never has just "hanging around" being a harder thing to do. There are multiple benefits that will be gained from this exercise: Improved grip strength, fascial fitness, stronger upper back, improved shoulder strength, improved posture, core fitness and abs. The list of muscles involved alone hints at why what looks so easy is actually such a hard thing to do. The Dead Hang Challenge is designed to help you improve all of this. It will really make you stronger and you will feel and look fitter. Follow the daily guidelines.

Get though the hang time required each day and if there is some day when your grip is not yet strong enough, hold on as long as you can. The moment it fails hang again, immediately and make up the time.