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One Handed Hang

AdvancedStrengthTier T3

Stand under a chin-up bar and grab it with one hand using an overhand grip, feet on the floor or a step. Let most of your weight hang from that hand and hold for ten to twenty seconds. Switch sides.

Targets: Shoulder

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

pull_up_bar

Home Options

  • pull-up bar

Dosage

1

Sets

30 sec

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand under the chin-up bar and grip it with one hand, palm facing away in a pronated grip.
  • Keep your feet on the floor or a step before settling the weight.
  1. She stands under the bar: her right arm reached overhead gripping the bar with a pronated hand, her feet planted on the floor under her, the left arm hanging free at her side.

    Step 1 of 5

    Stand under the chin-up bar and grab it with one hand using a pronated grip, feet on the floor.

  2. She settles into the load: body leaning so the majority of her weight hangs from the right hand on the bar, shoulder drawn down into the stretch, feet still flat on the floor sharing only the remainder.

    Step 2 of 5

    Allow the majority of your weight to hang from that hand while keeping your feet on the ground.

  3. She holds the one-handed hang: the same single pronated grip carrying the majority of her weight, feet grounded, the shoulder settled into the held stretch, gaze level.

    Step 3 of 5

    Hold the position for ten to twenty seconds.

  4. She has switched sides: her left hand now grips the bar pronated with the majority of her weight settling onto it, the right arm hanging free, feet still flat on the floor.

    Step 4 of 5

    Switch sides, gripping the bar with the other hand in the same pronated grip.

  5. She stands under the bar: her right arm reached overhead gripping the bar with a pronated hand, her feet planted on the floor under her, the left arm hanging free at her side.

    Step 5 of 5

    Stand under the chin-up bar and grab it with one hand using a pronated grip, feet on the floor.

Safety Information

Allow the majority of the weight to hang from the one hand while the feet stay grounded, hold ten to twenty seconds, then switch sides. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. The feet stay on the ground through the whole hold. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.