Have a friend on hand to film your attempts. Otherwise, set up your phone.
Instructions:
All tests start dead hanging from a bar with arms shoulder-width apart and hands pronated (pull-up grip.)
1. Begin hanging. Squeeze your core, and engage your shoulders to depress your scapula or “put it in its pocket.” Your back should not arch excessively. Hold for 10 seconds. If successful, move on. Otherwise, report 1
2. Begin hanging. Engage your shoulders. Remove one arm. If you can hold the engaged position with one arm on both sides, move on. Otherwise, report 2 and which arm failed.
3. Begin hanging. Engage your shoulders. Remove one arm and hold for 10 seconds. If you can hold for 10 seconds on both sides, report 4. If you failed during the hold, report 3 and which arm failed.
Send your result and a video of your best attempt (on each arm, if applicable) to me.