One Handed Hang

What it is

This foundational exercise builds significant grip strength and shoulder stability. You hold a static position from a bar with one hand, supporting the majority of your body weight. It primarily works your latissimus dorsi and strengthens your biceps. This is an excellent starting point for advanced pulling movements.

Technique tips

• Grip the bar with your palm facing away from you.
• Allow most of your weight to hang from your active hand.
• Keep your shoulder pulled down and engaged, not relaxed up by your ear.
• Engage your core to maintain a stable body position.
• Breathe steadily and deeply throughout the hold.
• Gradually extend the duration of your hang for progression.

How to track your progress

Log the hold time of each set. Straddly keeps your best hold for this exercise and tells you when you beat it, so a two-second gain does not go unnoticed.