Choose your starting point
Use your experience and comfort with the movement, not a claimed population rank. A supported hold is a legitimate starting variation. Stop if you have pain and seek suitable advice before training through an injury.
4 weeks
Find your baseline
New to hanging or returning after time away. Learn a controlled setup, repeat a manageable session and keep a simple record.
Read the 4-weeks framework →8 weeks
Make practice consistent
You already have a repeatable, comfortable hold. Use two four-week blocks to compare sessions and change one variable at a time.
Read the 8-weeks framework →12 weeks
Review a longer training block
You want a longer record alongside your existing training. Plan three review points. Keep the same assistance category so the record stays useful.
Read the 12-weeks framework →Set a session you can control
The workspace starts with 30 seconds of hanging, 60 seconds of rest and three sets. These are editable timer settings, not a prescription. Shorten the hold, add assistance or use a different rest interval to match your actual ability.
Save a personal goal if you want it on this device. Record actual holds after training. Avoid treating a timer reaching zero as proof that you completed a set.
Set up my goal, timer & logFit hanging into your wider activity
Dead hangs are one movement. They do not replace a balanced strength and aerobic programme. NHS guidance recommends strengthening the major muscle groups on at least two days each week; it does not prescribe a dead-hang routine.
Read the NHS adult activity guidance, including advice for returning to exercise or exercising with a medical condition.
DeadHangs.com / session planner
Take your plan to the bar.
Write the settings before your session. Fill in actual results afterwards. Keep assisted and unassisted holds separate.
Date:
Bar / grip / assistance:
Planned hang seconds / rest seconds / sets:
Actual holds:
What to repeat or change next time:
Stop if painful. Step down under control. This is a personal record, not a health assessment.
Equipment comes after the setup
Check the bar's instructions, mounting requirements, clearance and load rating. A suitable bar matters more than a longer shopping list. The equipment guide compares mounting options and discloses affiliate links.