One-Handed Hang
Hang from the bar by one hand with the toes on the floor taking whatever weight the grip cannot; the lat and the grip hold, timed.
How to do it
Setup
Under a bar, one hand gripping it overhand, arm straight, toes on the floor below it, knees soft.
Steps
- Sink the hips so the arm takes as much weight as it can hold.
- Keep the shoulder engaged, blade drawn slightly down.
- Hold and breathe; time it, then switch hands.
Common mistakes
Hanging on a loose shoulder: pull the blade gently down so the joint stays packed. Twisting the body away from the pull: stay square to the bar. Holding until the grip lets go by itself: stand up while you still control it.
Breathing
Slow and steady throughout.
