One Arm Hangs
Unilateral hang for advanced grip and shoulder stability. Builds strength for one-arm pulls.
Standards
LEVEL 1: 2 Holds of 20 Seconds (Each Side)
LEVEL 2: 2 Holds of 35 Seconds (Each Side)
LEVEL 3: 2 Holds of 45 Seconds (Each Side)
Do 2 Sets, holding for as long as you can each time. The levels above are standards you can use to measure your progress. Rest 2-3 minutes between Sets.
If you struggle to hit Level 1 after a few weeks of trying, try using a regression shown below or use an easier variation.
Form Cues
Keep non-working arm relaxed at side. Counteract rotation with core. Start with slight bend if straight arm strains elbow.
Tutorial
Grip bar one hand overhand.
Hang fully, body straight.
Hold time, stable.
Breathe evenly.
Dismount, switch sides.
Repeat.
Progression & Regression
To make this exercise harder: Add small swings to control.
To make this exercise easier: Assist with other hand lightly.