Repeaters (hangtraining)




  • Moderate

Muscles Involved

  • Fingers
  • forearms


  • Hangboard

Remark or addition


  • Unlike the dead hang this exercise focuses a bit more on resistance as you will feel an aching burn in your forearms near the end of each set.
  • Repeaters consist of hanging a grip type for 7 seconds then resting 3 seconds and then holding for another 7 seconds, this should be done for 6 reps . This replicates the contracting and relaxing of muscles between moves on rock nicely and a similar pump is achieved.
  • Use a mix of grip types, from open hand to crimp and two finger groups.
  • Ask help from a personal trainer to make a suitable program for your level.

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 two sessions per week.

Progression Ladder

  • It will be necessary to increase/decrease the size of the holds to suit your level of strength.