How do you rig up SO hanging?

I’m just curious for those who have done this position, how do you set up for it? I really have no experience wit this position, after talking to a few folks i’m going to give it a go, but was wondering how some of you set up for it?

Pulley? etc?

Let’s discuss.

Hi bbs-

I find that a threaded hook screwed into the underside of my desk (hook pointing away from you) with a pulley from a boat sail looped over the hook works great. I have a 1 ft tall table below the hook which supports the weight stack between sets. This table serves as my foot (feet?) rest when doing BTC hanging also.
I use a carabeener to attach the weight stack to a cord and a washer tied to the cord to attach the hanger.

A nice feature to include in your SO setup is a section of cord with a bolt or something tied to it about 1-1.5’ beyond the washer (toward you) that can be used as a handle to pull the weight stack up off of the table, thereby bringing the washer toward you so that you can attach the hanger while sitting upright instead of having to lean forward or pull on the washer itself to attach the hanger.

Enjoy!

I have posted 2 pics of my setup for SO and semi-upward. Not as cheap as a hook but pretty stealthy :)

This is my favorite stuff. I use a Bungee Cord hooked across a table from me. I’ve measured the Bungee with weights attached so I know how much weight a particular length represents. I’ve attached that tape measure to the cord so I can keep track all the time. I love SO this way because it gives me flexability to twist my hips left and right so I can change angles on the fly. I can also press down with my thumb on top of my shaft and get a great fulcrum. Then take the same thumb and place it on the side and twist the hips again and whala! you’ve got a Over The Thigh fulcrum left or right. I can very the stress level immediatly and vary it according to how my unit is feeling for the day. I can work up in weight just by leaning back or if I’m getting fatigued I can let off a little.

When hanging straight out (SO), most guys use some type of pulley set-up. Simply, bolt or clamp it to the underside of your desk.

I also put together something so that I could hang SO while lying down. Basically, it was 18” piece of pipe with a pulley on each end. I used a bicycle repair stand to hold and position the pipe.

I’d lie on the couch and position one end of the pipe over my groin. The other end of the pipe would extend past the edge of the couch and allow the weight stack to hang a few inches off the floor.

Here’s an example of the type of standing I’m talk about:

I was hanging the weight over a dry rack or over a chair and sitting on the edge of the bed.

Micro

Hey BBS, what’s good man? Update your thread if you have time man, that thread was always a great read.

Anyway, here is how I got an idea for SO hanging. I use the captns wench, so it may be different w/your hanger, but give it a try if you can.

1.Put on the hanger
I put on the wench.

2.Apply belt
I loop a belt through the hole in the wench and get it comfortable.

3.Add weight
I put the weight on the belt.

4.Fasten the belt
I look put the strap through the other one in a position that feels good. Then I hold the belt while hanging to keep it steady. I can also pull it up and hold the force of the belt straight out. I will retype this better later, I am hanging right now and am not such a great typer while I hang.