A little hang goes a long way.

A minute a day keeps the back pain away.

Crave your hangover.

Hang Habit Apple Watch app showing Start Session and weekly progress
Hang Habit iPhone app showing Watch connection and activity
⌚Auto-detection 🙌Hands-free 📈Progress tracking
Download on the App Store

Free on the App Store

Want to try right now?

No download required. Just a bar and your browser.

This is a taste. The app is the full experience.

The Truth

It looks simple. Hang from a bar. But try holding on for 60 seconds. Most people can't.

Harder than you think

Your grip gives out. Your shoulders burn. Your mind tells you to let go. That's the point.

Worth every second

Decompress your spine. Build grip strength. Improve shoulder mobility. In one simple movement.

Rewarding to track

Watch your time grow. Beat your average. Chase your PR. Small wins compound into real change.

Why this app exists

In 2014, I was riding my '86 Honda Spree through a green light when a Prius turned left and hit me head-on. I flew off onto the pavement. Next thing I knew, I was in the hospital.

Life goes on. Three kids, a desk job, the usual wear. But some days my back reminds me it's still there.

Hanging from a bar for a minute a day keeps it quiet. I feel better. I move better. I can keep up with them.

I built this app to stay accountable. Now it's yours too.

1986 Honda Spree scooter

Progress you can feel

One hang won't fix your back. But one hang a day, stacked over weeks? That's compound interest. Seven zones from first grip to legend status.

1 Grip
2 Hold
3 Hang
4 Habit
5 Forge
6 Fire
7 Legend

Gold is earned. Reach Zone 4 and you've hit the sweet spot.

Ridiculously

Over-Engineered

For something so simple

Knows When You're Hanging

Accelerometers, gyroscopes, quaternion math. Your Watch knows when your arms go up and you hold still. Start timing automatically. No buttons to fumble.

Four Haptic Modes

Because apparently we needed four ways to vibrate your wrist. Pulse keeps a beat. Breathing guides you in and out. Transitions marks the zones. PR Coach loses its mind as you approach your record.

Seven Zones

Grip, Hold, Hang, Habit, Forge, Fire, Legend. Colors that shift as you climb. Gold means you've hit the sweet spot. Keep climbing.

Apple Health & Fitness Integration

Every hang is a Functional Strength workout. Counts toward your Move ring. Syncs to your Activity history. Your watch already knows you're working out. Now Apple does too.

Your Data

No cloud. No account. Anonymous analytics only. HealthKit if you want it. Everything lives on your device. We don't want your data. We want you to hang.

No Watch? No Problem

iPhone-only timer with Dynamic Island support. Tap to start, drop to stop. The Watch is magic, but not required.

Track a Friend

Friend wants to challenge you? Track their hang, then share the session with them. Competition makes everything better.

Share Your PR

It's not bragging when you do the work. Hit a new personal record? Share it. Let your friends know what you're made of.

Can't find something to hang on?

That's a heck of an excuse.

A tree. A basketball hoop. A doorframe. A playground. There's always something.

Need a bar for home? Get one for under $30 #CommissionsEarned - keeps this project hanging

30s
is incredible
60s
is a real challenge
2min
you're a legend

FAQ

A dead hang is hanging from a bar with arms fully extended and feet off the ground. This simple 30-60 second exercise decompresses the spine, builds grip strength (a proven longevity biomarker), and improves shoulder mobility. Most people struggle to hold for 60 seconds at first.
Hang Habit uses Apple Watch accelerometers and gyroscopes to detect when your arms go overhead and you hold still. Timing starts automatically when you're in position and stops when you release. No buttons to fumble with while hanging.
No, Hang Habit works on iPhone alone with a manual timer and Dynamic Island support. However, Apple Watch enables hands-free automatic detection, making it easier to just grab the bar and go.
Beginners should aim for 30 seconds as a starting goal. Most adults can't hold 60 seconds at first. Start with 5 minutes total per week (about 43 seconds daily) and add 5 seconds per week to build up steadily.
Yes, Hang Habit is completely free with no ads, subscriptions, or premium features. All features are available from day one, including Apple Watch detection, Health app integration, and progress tracking.
Yes, all data stays on your device. Hang Habit has no cloud sync, no account required, and only anonymous analytics. Your hang times and health data are stored locally and never uploaded.

Ready to hang?

Decompress your spine. Decompress your life.

Get on App Store
Hang Web Timer