A dead hang is a simple idea with a strict clock: this dead hang timer runs only while your arms are straight and your hands stay high above your head. Hang from a pull-up bar, face the phone, and hold.
If your elbows bend, the coach says “Arms straight”. If your hands drop, you hear “Hands up”. Fix it and the clock picks up where it stopped.
Phone setup
Stand the phone upright at chest height about 3 meters (10 feet) back, so the bar and your whole body fit in the frame.
Face the phone and hang from a pull-up bar with straight arms.
- This needs a pull-up bar. Check the preview shows the bar and your whole body before you grab on.
Form cues
- Keep your arms straight. Let your elbows stay long and unbent for the whole hang.
- Hands high above your head. Keep your wrists well above your shoulders, because a hand that slides down earns “Hands up”.
- Hang quietly. Swinging makes the hang harder to hold steady, so settle into a calm position.
- Breathe steadily. Slow, even breaths make a long hang easier to hold.
Common mistakes
- Bending your elbows. When your elbows bend, the clock stops and the coach says “Arms straight”. Straighten them to resume.
- Letting your hands drop. If your hands sink, you hear “Hands up” and the clock waits. Get back to hanging with your wrists well above your shoulders.
- Standing out of frame. Step back until the bar and your whole body fit in the frame, and check the preview before you grab on.
How FitnessBruh times it
The clock runs only while two checks hold at once. Your arms stay straight, measured as the angle at your elbows; and your hands stay above your head, with your wrists held well above your shoulders.
It starts after you've held the hang for a moment, and that settling moment isn't credited. If your elbows bend you hear “Arms straight”, and if your hands drop you hear “Hands up”. Either way the clock stops, then resumes from where it stopped once you're back in position.
Step out of the frame or lose tracking and the clock simply waits, with no break logged. At the target time the set ends, with any breaks recorded.
FAQ
Where do I put my phone for a dead hang?
Upright at chest height about 3 meters (10 feet) back, facing you, so the bar and your whole body are in the frame.
What do “Arms straight” and “Hands up” mean on a dead hang?
“Arms straight” means your elbows bent. “Hands up” means your hands dropped. The clock waits until you fix it.
Do I need a pull-up bar?
Yes, a dead hang needs a pull-up bar. Stand the phone upright facing you and check that the bar fits in the frame.
