The Habit
10 seconds or 2 minutes. First-timer or fifty-something. Just grab a bar and let gravity do the work. Health is wealth.
Free on the App Store
Why Track Your Dead Hangs?
A timer helps. A smart tracker transforms the habit.
It's About Time
Complications that keep your streak front and center.
“But I don't have a bar...”
If you've got a door, you've got a gym.
$20-30. No subscription. Yours forever.
Full transparency: same price for you, small commission for me. It's how I fund Hang Habit without charging for the app.
Often $18 used - stock variesIron Gym Pull-Up Bar
$18-31The one everyone starts with. Simple, no screws, slips over your door molding. Three grip positions.
Get hanging
Iron Age Pull-Up Bar
$50-70If you want options. Heavy-duty steel, padded angled grips, TRX ring for bands, folds flat for storage.
Level up my setupThe Mother-in-Law Setup
When doorframes don't work, she chose her garage.
Wall Mounted Pull-Up Bar
~$100Simple, fits above door in garage. Perfect when your moldings are too high and tight.
Mount it up
Grip Gloves
~$15Not cheating, just smart. Protect your hands and hang longer. No shame in the grip game.
Grab a pair“How do I get to 2 minutes?”
I asked the guy who's chasing it.
John Y sits at #1 on the leaderboard. His secret weapon? Grip strengtheners on his desk. Squeeze reps between meetings. Train off the bar to dominate on it.
Grip Strengtheners
~$102-pack of adjustable resistance strengtheners. Cheaper than a large coffee. Train anywhere.
Train like #1Need a Watch?
Any Apple Watch works. Here's what I'd get.
Apple Watch SE
~$250Health Conscious
- Runs Hang Habit with full features
- Track every hang from your wrist
- Haptic coaching and streak reminders
- This is all you need
Apple Watch Series 11
~$400Super Health Conscious
- Everything SE does for Hang Habit
- Plus: ECG, SpO2, blood pressure alerts
- Brighter display, longer battery
- For the full health picture
Compare health features
| Feature | SE | Series 11 |
|---|---|---|
| Hang Habit app | ✓ Full | ✓ Full |
| Heart rate | 2nd-gen | 3rd-gen |
| ECG | — | ✓ |
| Blood oxygen (SpO2) | — | ✓ |
| Blood pressure alerts | — | ✓ |
| Display | 1000 nits | 2000 nits |
| Battery (low-power) | 32 hrs | 38 hrs |
Bottom line: SE runs Hang Habit perfectly. Series 11 adds advanced health monitoring if you want the full picture beyond your hangs.
Why It Works
The science is simple. The benefits are real.
Grip = Longevity
Grip strength is a biomarker for total-body strength and longevity. Studies link strong grip to lower risk of heart disease.
Spinal Decompression
Gravity creates traction on your spine, allowing vertebrae to decompress. A 30-second hang can provide relief.
Shoulder Mobility
Dead hangs fully extend the shoulders and strengthen back muscles critical for upright posture.
The Streak Effect
40%
People expend 40% more effort to maintain a streak than to achieve the same behavior without tracking.
Tips for Better Hangs
Small adjustments, big improvements.
Grip Width
Start shoulder-width apart. Go wider to engage lats more, narrower to focus on grip.
Shoulder Engagement
Let your shoulders rise to your ears (passive hang) or pull them down slightly (active hang). Both have benefits.
Breathing
Deep belly breaths. In through the nose, out through the mouth. Tension melts with each exhale.
Progression
Add 5 seconds per week. That's 4+ minutes gained in a year. Small wins compound.
Timing
Morning hangs decompress overnight compression. Evening hangs release the day's tension. Both work.
Surface Matters
Rough bars build grip faster. Smooth bars are easier on hands. Chalk helps with sweat.
Track Your Progress
Seven zones from first grip to legend.
Gold is earned. Keep climbing.
Ready to start?
Track your progress and build the habit.
Get on App StoreCrave your hangover.