Hang Timer: 30-Day Challenge

Can't hold a dead hang yet? Four 30-day programs take you from box-assisted to elite grip. Towel & One-Arm hangs coming soon.

HangTimer is a simple, focused 30-day bar hang challenge designed to build grip strength, decompress your spine, and improve shoulder health — one hang at a time.

Choose your level and follow a guided program that progressively increases your hang time over 30 days. Each day is a short, achievable workout. Miss a day? No problem — just pick up where you left off.

THREE CHALLENGE LEVELS • Beginner — Start with short holds and build your foundation • Intermediate — Increase duration and endurance • Advanced — Push your limits with longer, more demanding sets

FEATURES • Clean, distraction-free timer built for focus • 30-day winding path so you always know where you are • Streak tracking to keep your momentum • Daily reminder notifications at a time you choose • Share your achievement when you complete a challenge • No login, no subscription — just you and the bar