One of my favourite positions is hanging. I remember when I did the hanging challenge by Ido portal early this year. It was a mess, pain, tears, screaming but at the end sattisfaction. It was the best preparation for every movement I do - climbing, bridge, handstand, scapula push ups. This made me stronger in my fingers, forearms, back. I am not good in pull ups (still it is impossible for me to do the perfect Idos pull up), but I do not care, I do not need it. I hang, and i withstand 2-3 minutes.
But the best part is when I hang after long long loong day, when you back hurts, your feet are like from concrete, even your ass is burning due to long sitting. Then, you hang, passive, active, arching...just hang and you feel. Your muscles are stretching, your spine is finaly in the best position, you can feel every bone, every joint....everything is passivly relaxing and stretching in one time. You breath, you hang.
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