Dead hangs (hangtraining)

TwisterTwister

Categories

Level

  • Moderate
  • Heavy

Muscles Involved

  • Fingers
  • forearms

Equipment

  • Hangboard

Remark or addition

Description

  • A  dead hang consists of hanging on a chosen grip type for between 5 and 8 seconds. Aim for holds you can hang from for at least 3 seconds but no longer than 8 seconds.
  • The idea is that you rest just enough to recover for the next rep. . It will also be necessary to increase/ decrease the resistance to suit your own needs.  This can be done by using either a pulley system/thera band or placing your feet on any kind of support.

1. Two arm dead hang open handed.

Hang for 8 seconds, 3 sets with 1 minutes rest in between.

2. Two arm dead hang on middle two fingers (M2) open handed.(F2 and B2 can be added)

Hang for 8 seconds, 3 sets with 1 minute rest in between.

3. One arm hang open handed on three fingers, with help of a pulley or other device to decrease resistance as required.

Hang for 8 seconds,  3 sets for each arm with 1 minute rest in between.

Rest 3 to 5 minutes.

4. Two arm hang on crimp position, on a first joint edge. (about 1.6 cm rung)

Hang for 6 seconds, 3 sets with 1 minute rest in between.

5. Two arm dead hang on full crimp, half pad edge. (about 0.8 cm rung)

Hang for 8 seconds, 3 sets with 1 minute rest in between.

6. One arm hang on first  joint edge (1.5 cm rung), with help of a pulley or other device to decrease resistance if required until hang can be completed.

Hang for 8 seconds, 3 sets for each arm with 1 minute rest in between.

* F2 (index and middle finger) B2 (ring finger and pinky) M2 (Middle finger and ring finger)

 

Points of attention

  • The assistance from a personal trainer or coach is essential for creating the right program for you.
  • Warm up before starting a hang boarding session!
  • We advise to not do more than one or two sessions per week.

 

Progression Ladder

  •  It will  be necessary to increase/decrease the resistance to suit your level of strength, this can be done using a pulley system,  thera band or by adding weight.