One-arm hang
Also called Single-arm hang
The one-arm hang is a hang from a single hand. It is a hard test of grip and shoulder strength. It trains your forearms and lats, while your shoulders, upper back, obliques and abs stop your body from spinning. First get strong in the Active hang with two hands. Start with a short hold, keep your free hand near the bar and let go of it slowly. Keep holds short, rest well and train both sides evenly. Stop when your grip slips or your shoulder shrugs up.
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How to do it
- Stand under the bar and grip it with one hand, thumb around the bar.
- Lift your feet, keeping your free hand near the bar for safety.
- Draw your shoulder down and take your free hand away.
- Keep your body still and breathe, then hold for your set time.
Then repeat on the other side.
Form tips
- Grip with one hand, the other arm hangs free.
- Set your shoulder, the arm stays straight.
- Keep your body still and breathe.
Common mistake
- Letting your body spin away and your shoulder shrug up.