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stand behind what you preach @ Cirencester workshop

one arm hang • for time

No skill and no technique needed and hardly any risk to try. One arm hang is one of those things one can either do or can’t do.

How long can you hang from the bar with one arm only?

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> Level 3    Guardian          60 sec+
> Level 2    Fit human         30 sec+
> Level 1    Homo sapiens      10 sec+
- - - - -
~ sub:level  demi-sapiens      03 sec
… non:level  non-fit creature  00 sec

rules

  1. You need to test your weaker arm. As the saying goes, you are only as strong as your weakest link, so let’s check how your weaker side does.

  2. No use of chalk is allowed, there is no such thing as a slippery bar, there is only lack of grip strength. Notice also I specifically said, hang from the bar.

  3. There is no buts about chalk use. If someone is set to sabotage your test by putting a thick layer of oil grease on the bar, kindly wipe the grease off …or if there is some chalk on the bar, grease it a little, then apply your natural grip strength to the bar.

  4. Just for fun try also the stronger arm even though your result doesn’t count toward completing of the standard.

You will now be able to view equality as you’ve never seen it before. Even your own left–right side are not and never will be completely equal. Not being equally in balance is not the issue, rather the issue is, if your left–right side — arms in this case but applies to other body parts as well — are hugely out of balance, that's something you should be worried about. To be strong and healthy you need to create and maintain good balance.

two strong arms • are better than one

One arm hang strength test is one of the simplest ways to start checking for imbalances. It’s also a good test to include in my standards. A child, age 2-3, should be able to and can do a one arm hang without any training at all, assuming that child had adequate opportunity for normal physical development. I am implying we are born with a gift of extraordinary abilities, then majority of today starts evolving backwards.

Ignorance should not be an excuse to purposely sabotage your own potential. It’s your responsibility to take good care of yourself.

How you use your potential may not be in your best interest but you wouldn’t know until you allow yourself comparison to some standard, better yet, to your future self. My rank naming system aims to give you a reality check through the lens of what I consider to be fair in relation to natural potential you almost certainly possess.

Most people today can’t do this one arm hang at all even with their stronger side. Hopefully you are close enough to improve and succeed with little practice and some encouragement. Many will be left shocked to find out they have a huge strength disparity between their left–right side, completely failing with weaker arm, or at the very least learning this difference is much bigger than expected and/or even worrisome.

Let’s consider some objective reasons why someone could have a potential issue with one arm hang.

common reasons

why you fail early or can’t do a one arm hang
  • you are either to weak in general, to heavy, or both, to hold your weight
  • your grip is to weak and you also lack proper arm–shoulder strength
  • you are well above weight considered healthy for your frame
  • your shoulder (maybe just one side) lacks basic flexibility

valid reasons

why you can’t–shouldn’t do a one arm hang
  • you have a known medical issue, injury or other disability which unfortunately prevents you to do so, or to even try it
  • you have a golfers elbow, frozen shoulder, shoulder calcification, wrist injury, etc.
  • other inflammations or various issues contributing for this test being temporarily out of the question

excuses

why you can’t or reject to do a one arm hang
  • this proves nothing and you don’t need to prove nothing
  • this is a stupid exercise, there are no benefits to it
  • I am not a monkey, I don’t workout, etc
  • this is kids stuff and I am too old
  • some really good excuse you just came up with

There is no shortage of reasons nor excuses why you can’t or shouldn’t do this, again I am naming only a few from the top of my head. There are however many reasons in favour for one arm hang, to why it’s important to test or even practice it.

Assuming you are healthy and without restrictions preventing you to say, grab a bar with both hands and just hang for a moment, or maybe not even fully hang but just to put some weight on the bar and get a good stretch. It really is hard to argue that the mere stretch, which such simple hanging from the bar provides, does not in fact feel pleasant, good or makes you feel better afterwards. Hanging from the bar with both hands can to a certain degree reset your posture which is depressed by too much sitting and lack of daily movement. It just stretches you out in a natural way without applying compression to any major joints and bones, on the contrary, it even alleviates some of the compression.

To decompress even further would be to use a pair of gravity boots and hang like a bat for a minute or two. Obviously this would take things to a whole other level and is not to be expected from an average person, yet simply grabbing a bar with both hands, getting just a simple hang, for pleasant stretch if not for something more, that’s realistically within hands reach to basically everybody.

It doesn’t need to end with just a simple hang but maybe that can be a start. Then continue with setting higher standards (goals) for your self, your example might motivate and encourage others. Those wishing you well will see and welcome this as a positive impact. We need more people doing good things and less people complaining why life is hard.

I am interested in how well you can do at the moment, what you found out about your left–right difference, why you believe you have issues with the hang, any thoughts or questions related to this test.

As harsh as it may seem at first, Level 1 is and should be more than realistically achievable to anyone lacking valid reasons that would prevent you, that with time and effort, you work your way up and improve.

how long can you one arm hang • with your weaker side?

standards by marckgoran

You need to log in at this point, content bellow, like the standards will then be individualized to your age, height, weight, etc.

or REGISTER

> Level 3    Guardian          60 sec+
> Level 2    Fit human         30 sec+
> Level 1    Homo sapiens      10 sec+
- - - - -
~ sub:level  demi-sapiens      03 sec
… non:level  non-fit creature  00 sec

No use of chalk is allowed, there is no such thing as a slippery bar, there is only lack of grip strength. Notice also I specifically said, hang from the bar.

There is no buts about chalk use. If someone is set to sabotage your test by putting a thick layer of oil grease on the bar, kindly wipe the grease off …or if there is some chalk on the bar, grease it a little, then apply your natural grip strength to the bar.


Marck Goran Lorencin © all rights reserved