The mechanics of the hanging bit are exactly the same as The Dead Hang in Month 1, except we focus much more on grip strength this month as we transfer towards single-arm hangs.
HOW TO DO IT
Define your length of hold in line with the style of your month.
Strength Endurance = 15-30 seconds
Mid Strength = 10-20 seconds
Pure Strength = 5-10 seconds
Then pick the progression you can just about so for that length of time. If you are super-strong and can hold a Single-Arm Towel Hang for time, bring in the body-position emphasis drills and wear heavier clothes to make it more suitable. For everybody else, simply pick the right difficulty level from the below.
Normal Grip — Just grab the bar any how and get your holds in. Make sure all the basic mechanics are right (elbows locked, shoulders elevated, pelvis tucked).
False Grip — Now work on the False Grip with knuckle of little finger over the bar and back of hand facing straight up. If you have gumnastic rings, use them!
Towel Grip – Next grab a towel, — fatter the better — wrap it over a Chin Up Bar and hang from that.
Nearly One Arm — Once you’ve mastered that, lose the towel for now and dominate the move with one hand. Your ‘spare hand’ stays on the bar, but is lose and must only do about a quarter of the work. Be patient here, never lose mechanics or make it so difficult you can’t last the required duration.
One Arm — The obvious next step — prove you mastered the last level by removing the spare arm altogether. Reach it straight out to the side or across your body if you need to fight a rotation (it will depend on your bar).
One-Arm Towel Grip — For a serious, serious grip challenge, work on single-arming it while holding a towel. Took me a while to master these but they never fail to entertain the forearms.