One Handed Hang 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Lats
Secondary Targets
Execution
Compound
Force Type
Pull
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The One Handed Hang is a bodyweight exercise that primarily targets the lats while also engaging the forearms as secondary muscles. It involves gripping a pull-up bar or ledge with one hand, lifting the feet off the ground, and maintaining a stable hang for a set duration. This exercise challenges grip strength, core stability, and shoulder endurance, helping to build upper-body strength and improve overall muscular control. It can be performed for time, gradually increasing the duration as strength and endurance improve.
How to Perform
Locate a secure pull-up bar or ledge capable of supporting your full body weight.
Stand underneath it and grasp the bar firmly with one hand.
Tighten your core muscles and lift your feet off the floor, allowing your body to hang suspended from a single hand.
Maintain this hang for as long as possible, targeting a minimum of 10–15 seconds.
Slowly lower yourself back to the ground, switch hands, and repeat the hanging motion on the opposite side.
Perform multiple sets, progressively extending the duration of each one-handed hang as your grip strength and shoulder endurance improve.
Focus on keeping the shoulder stable and avoiding excessive swinging to maximize engagement of the lats and forearms.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Maintain a strong grip to prevent slipping and reduce strain on the wrist.
Keep your shoulder engaged and avoid letting it shrug up toward your ear.
Activate your core to stabilize your body and prevent swinging.
Breathe steadily to maintain endurance during the hang.
Start with shorter durations and gradually increase hold time to build strength safely.
Avoid locking the elbow completely to reduce joint stress.
Focus on pulling slightly with the lats rather than relying solely on forearm strength.
Minimize body swinging to keep tension on the target muscles.
Use chalk or a towel if hands get sweaty to improve grip security.
Rest adequately between sets to prevent fatigue and maintain form.
How Not to Perform
Do not hang with a completely relaxed shoulder, as it increases the risk of injury.
Avoid swinging your body excessively, which wastes energy and reduces lat engagement.
Do not bend your wrist backward or grip the bar loosely, as it can strain the forearms and hands.
Avoid holding your breath; lack of breathing reduces endurance and stability.
Do not lock your elbow fully, which can stress the joint unnecessarily.
Avoid leaning or twisting your torso, as it shifts focus away from the lats.
Do not rush to increase hang time without proper grip and shoulder strength.
Avoid using momentum to lift yourself; it reduces muscle activation.
Do not ignore core engagement, as a weak core leads to instability and inefficient energy use.
Avoid hanging from one hand if fatigued, which increases the risk of accidental slips or falls.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
