1
10 seconds
2 sets
30 seconds rest
2

20 seconds
3
10 seconds
2 sets
30 seconds rest
4

25 seconds
5
10 seconds
2 sets
30 seconds rest
6

30 seconds
7
10 seconds
2 sets
30 seconds rest
8

35 seconds
9
10 seconds
2 sets
30 seconds rest
10

40 seconds
11
10 seconds
2 sets
30 seconds rest
12

45 seconds
13
10 seconds
2 sets
30 seconds rest
14

50 seconds
15
10 seconds
2 sets
30 seconds rest
16

55 seconds
17
10 seconds
2 sets
30 seconds rest
18

60 seconds
19
10 seconds
2 sets
30 seconds rest
20

1min 10sec
21
10 seconds
2 sets
30 seconds rest
22

1min 20sec
23
10 seconds
2 sets
30 seconds rest
24

1min 30sec
25
10 seconds
2 sets
30 seconds rest
26

1min 40sec
27
10 seconds
2 sets
30 seconds rest
28

1min 50sec
29
10 seconds
2 sets
30 seconds rest
30

2 minutes

00:00

:
START
30 sec
60 sec
2 min
Reset
Pause
Restart

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.  

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