New Year · Dead hang
Your New Year Dead Hang Plan
A free 4-week plan. Start with one timed hang today.
No credit card needed
Time your first dead hang
Hang for as long as your grip holds, then stop the timer. Your time is your starting point, and the free 4-week plan is built from it.
Dead hang timer
How the 4 weeks work
You start with one timed hang, held for as long as your grip stays clean. That time is your baseline, and your target is the next band up on the dead hang chart.
The plan is scaled to your starting time: a few short sessions a week, no guesswork. Each week asks a little more than the one before, and in the last week you ease off so you are fresh.
On day 28 you test again and see your before-and-after, the seconds you gained against the time you started with.
Frequently asked questions
Is the New Year dead hang plan free?
Yes. The 4-week plan is free to start, no card needed. Time one dead hang with the timer on this page and take the plan from your result.
What equipment do I need?
Something to hang from with your feet off the floor. A doorway pull-up bar is the easiest option at home; a sturdy beam or a playground bar works too.
How long does it take each day?
Not long. The plan is a few short sessions a week, scaled to your own starting time, so it fits around the rest of your day.
Can I start on 1 January?
You can start the plan any day: it begins when you start it. Starting a week or two before January means week one is already done by New Year.
This page is for educational purposes only and is not medical advice. If you have health concerns or are unsure whether to start exercising, consult your doctor first.