One Handed Hang
One Handed Hang is a flexibility and grip - controlled unilateral hang exercise involving Latissimus dorsi. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Latissimus dorsi
- Secondary muscles
- Biceps brachii
- Exercise type
- Flexibility and grip - controlled unilateral hang
Exercise technique
- Bar
Place a suitable step for your feet beneath a sturdy bar.
- Grip
Take a full overhand grip with one hand and wrap your thumb around the bar.
- Feet
Keep both feet on the floor or step.
- Transfer weight
Bend your knees slightly to transfer part of your weight to the gripping arm.
- Shoulder
Keep the arm long without letting the shoulder pull uncontrollably toward your ear.
- Hold
Breathe calmly into the side-back stretch while maintaining foot support.
- Switch
Use your feet to unload the arm, release the hand and position the other arm.
Key technique points
- Do not remove foot support.
- Close your grip fully.
- Adjust shoulder loading through your knee bend.
- Do not swing your torso.
- Do not jump to hang from the bar.
- Transfer your weight onto your legs before releasing the hand.
Common mistakes
Moving into a full hang
Do not suddenly remove foot support and increase the load on one arm.
Open grip
Do not hold insecurely with only your fingertips.
Letting the shoulder go
Do not allow the joint to yield to an uncontrolled upward pull.
Turning the torso
Do not twist your lower back to increase the stretch while hanging from one arm.
Swinging
Do not move quickly back and forth on the bar.
Releasing the hand early
Do not open your fingers while the weight is still on the arm.
Frequently asked questions
One Handed Hang: why is “Moving into a full hang” a mistake?
Do not suddenly remove foot support and increase the load on one arm.
One Handed Hang: why is “Open grip” a mistake?
Do not hold insecurely with only your fingertips.
One Handed Hang: why is “Letting the shoulder go” a mistake?
Do not allow the joint to yield to an uncontrolled upward pull.
One Handed Hang: why is “Turning the torso” a mistake?
Do not twist your lower back to increase the stretch while hanging from one arm.
One Handed Hang: why is “Swinging” a mistake?
Do not move quickly back and forth on the bar.
One Handed Hang: why is “Releasing the hand early” a mistake?
Do not open your fingers while the weight is still on the arm.
What should I focus on when doing One Handed Hang?
Do not remove foot support. Close your grip fully. Adjust shoulder loading through your knee bend. Do not swing your torso. Do not jump to hang from the bar. Transfer your weight onto your legs before releasing the hand.
Related exercises
- Machine-assisted Pull-up
- Resistance Band Row
- Barbell Row
- Chest-supported Dumbbell Row
- Child's Pose Lat Stretch
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.