Beginning with the Hangboard

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Here we meet the famous hangboard for the first time, although certainly not the last. The hangboard is excellent at building finger, arm and upper body strength, power and endurance. But to avoid injury you must build up slowly and carefully and stop at the first sign of any pain in the fingers, arms, shoulders and upper body!

hangboard-long-1

 

 

 

 

 

So to ease you in gently we are going to start with some deadhangs. These are exactly what they say, hanging a dead weight, in this case your body, from the handholds on the hangboard. Now most good hangboards come with a selection of handholds starting with jugs and reducing down to tiny edges and pockets. Examples of two makes are shown above and you will notice that the one on the left has jugs, the one on the right has none.

hangboard-long-2

 

 

 

 

 

Before starting your hangboard session it is essential that you warm up your upper body with some light exercises such as arm rotates, upper body swings and hand putty squeezes.
To start off we are going to use two types of handhold, the jugs and the 25mm slot. Starting with the jugs, slowly hang your weight onto your arms. Looking at the pictures above, make sure that your arms and shoulders are fully engaged as shown on the right of each pair of pictures. Not as shown on the left of each pair of pictures as this risks injury. Once you are confident in this position you can begin your session.

 

Jug – hang 10 seconds – off 10 seconds – 5 repeats.
Rest – 3 minutes.
25mm Slot – hang 5 seconds – off 10 seconds – 5 repeats.
Rest – 3 minutes.
25mm Slot – hang 10 seconds – off 10 seconds – 5 repeats.
Rest – 3 minutes.
25mm slot – hang 5 seconds – off 10 seconds – 5 repeats.
Rest – 3 minutes.
Jug – hang 10 seconds – off 10 seconds – 5 repeats.

 

If you cannot complete the full hang time, drop off and count the remaining hang time seconds plus the rest time seconds, then back on for the next hang time. Once you can complete one set of the above add a second set and then a third set.

But remember that if you feel any pain to stop immediately.

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