In the Runner’s Rehab class I’ve been taking, which is mostly lower-body alignment, mobility, and strength, Ashley usually includes a few minutes of upper-body work as a bit of a break. We’ve done hanging from the high bar, playing with parallel bars, playing on a climbing rope, etc.
One time when we were hanging, Ashley asked if I could hang from one arm, and I said, “I don’t know. I haven’t tried in a long time. I can sort-of brachiate on the monkey bars, so I guess I can hang for at least a moment….”
So I figured I’d try, and: Wow! I can hang from one hand!
I haven’t done it for time yet. When I hang from one hand my body turns out. I haven’t yet gotten that under control enough to hang for very long without feeling like I’m going to twist my shoulder.
Still, it give me a feeling of considerable satisfaction to be able to hang from one hand, even if just for a few seconds.
I don’t think this twisting is really a strength issue; more a motor-control/patterning issue. It shouldn’t take me long to get to the point where I can control the twist, at which point I’ll be able to hang for as long as my hands are up to it, and I think they’ll be up to a reasonable amount of one-arm hanging pretty quickly.