One Handed Hang

How to perform it

Step-by-step instructions

1. 01Grip a secure pull-up bar with one hand and use your opposite hand lightly on the bar for initial assistance.
2. 02Gradually reduce assistance until your working hand supports your body while its shoulder remains active.
3. 03Brace your trunk and keep your body facing forward without twisting away.
4. 04Hold for the assigned time while maintaining a secure grip and controlled shoulder.
5. 05Reapply the opposite hand before releasing, then switch sides.