One-Handed Hang

GymDaze demonstration

Watch One-Handed Hang

Technique

How to perform One-Handed Hang

1. Stand beneath a reachable pull-up bar and grasp it with one hand using an overhand grip.
2. Keep the working elbow straight and engage the shoulder girdle to establish an active support position.
3. Transfer your weight to that hand and lift both feet clear of the floor, bending the knees if needed for clearance.
4. Hold without bending the elbow or using the free hand for assistance, limiting excessive swinging and torso rotation.
5. Return your feet to the floor under control before releasing the grip.
6. Reset and repeat with the other hand.

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.