dead hang timer · no watch, no tapping
how long
can you hang?
thirty seconds is most people. two minutes is the target. the camera starts the clock when you grab the bar and stops it when you drop off, so all you do is hang.
A real session, in real time. Grab the bar, the clock starts. Drop off, it stops.
- HANDS-FREEProp your phone up. The camera does the rest. Grab the bar and the timer starts; drop off and it stops. No wearable required.
- FRIENDSGame Center leaderboards and challenges: longest hang, today, all-time.
- PRIVATENo account, no ads, no tracking. Your hangs stay on your phone unless you share them.
Everything above is free. Pro adds trends, Apple Health and widgets. $3.99 once, no subscription, no ads. Pro is the only money in these apps: it’s what keeps them ad-free and pays for the next one.
why two minutes a day
the simplest exercise
with the biggest tell
higher risk of early death for every 5 kg of grip strength you lose, a stronger predictor than blood pressure.
PURE study · 139,691 people · 17 countries · The Lancet, 2015
- GRIP Grip is one of the cheapest, most reliable markers of how well you're aging. Weak grip also tracks with a 17% higher risk of cardiovascular death.
- FOREARMS Stamina comes back fast. Four weeks of hang training raised grip endurance by roughly 25% in climbers.
- SHOULDERS A full hang loads the shoulder at the top of its range and stretches the lats, pecs and cuff: the overhead motion a desk life quietly takes.
- SPINE Gravity gently tractions the spine, opening a little space between the vertebrae after a day of compression. Real relief, if temporary.
- BONE Grip predicts bone density too. Pulling your bodyweight through the arms is the kind of load a skeleton responds to.
- BRAIN Weaker grip is even linked to faster cognitive decline. It's a window into whole-body resilience, not just the hands.
how long should you be able to hang?
| Untrained average | 30–60s men | 20–40s women |
| Above average | 60s+ men | 45s+ women |
| Longevity target | ~2min men | ~90s women |
Hanging is a supplement, not a cure. It won't fix a herniated disc or replace strength training. But two minutes a day is a remarkably low bar for the upside. Not medical advice; talk to a doctor before starting. Read the full science →