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One Handed Hang

One Handed Hang

The "One Handed Hang" is a challenging exercise that targets the muscles of the upper body, particularly the arms, shoulders, and back. As the name suggests, this exercise involves hanging from a pull-up bar or a sturdy overhead beam with just one hand while keeping the body in a stable position. The One Handed Hang is an advanced exercise that requires a good amount of upper body strength and stability. It is a fantastic compound movement that engages multiple muscle groups simultaneously, promoting strength, grip endurance, and overall upper body development. By incorporating the One Handed Hang into your training routine, you can effectively build and tone the muscles of the arms and shoulders, including the biceps, triceps, deltoids, and forearms. Additionally, this exercise can improve core stability as you work to keep your body straight and prevent it from rotating or swinging during the hang. To perform the One Handed Hang safely and effectively, it is crucial to have a solid foundation of upper body strength and a strong grip. It is recommended to start with two-handed hangs and progressively work towards one-handed hangs by gradually decreasing the assistance from the non-working hand. Proper form, controlled movements, and avoiding excessive swinging are essential to maximize the benefits of this exercise. Remember to always listen to your body and ensure proper warm-up before attempting the One Handed Hang.


  • To perform a One Handed Hang exercise, follow these steps:
  • 1. Find a pull-up bar that is sturdy and at a height where you can fully extend your arm while hanging.
  • 2. Stand facing the bar and reach your dominant hand up to grip it with an overhand grip.
  • 3. Carefully lift your legs off the ground and use your non-dominant hand on your hip or behind your back for support.
  • 4. Engage your core and scapular muscles to stabilize your body as you hang with only one hand.
  • 5. Maintain a neutral spine and avoid swinging or using momentum to keep the exercise challenging and effective.
  • 6. Hold the hang for as long as you can, aiming to gradually increase your hold time over time.
  • 7. Slowly lower yourself back down to the starting position and repeat with the other hand.
  • 8. Perform an equal number of repetitions or hold time on each hand to maintain balanced strength development.
  • 9. Remember to always warm up properly before attempting this exercise and listen to your body, modifying as necessary to avoid any discomfort or pain.

Tips & Tricks

  • Ensure proper grip technique to avoid injury
  • Engage core muscles to improve stability and balance
  • Gradually increase the duration of the hang over time
  • Focus on breathing and maintaining a steady rhythm throughout the exercise
  • Utilize chalk or grip enhancers to improve grip strength
  • Rotate hands occasionally to evenly distribute stress on the wrist and fingers
  • Consider adding wrist and forearm strengthening exercises to your routine
  • Incorporate regular rest and recovery days to prevent overuse injuries
  • Monitor and track your progress to stay motivated and challenge yourself
  • Maintain proper form and avoid swinging or excessive momentum during the hang

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