Exercise guide
One Handed Hang
The One Handed Hang is a supported hanging drill that places part of the bodyweight through one hand while the feet remain grounded. The lats, biceps, forearm, grip, and shoulder structures support the position.
Training context
Before Adding One-Handed Hangs
The foot support allows the athlete to adjust how much load reaches the hanging arm. This makes the exercise more manageable than a full one-arm dead hang.
Use a secure bar and keep enough pressure through the feet to enter and leave the position smoothly. Stop if the shoulder, elbow, or hand becomes painful or numb.
Technique overview
Use the feet to control the hanging load
Take an overhand grip with one hand while both feet remain on the floor or a stable step. Gradually shift weight into the arm without fully lifting the feet. Hold a comfortable shoulder position, then return more weight to the feet before releasing and changing sides.
Treat this as an overview and use a range, pace, and setup you can control.