3 On 7 Off | Hang Board

Primary Information for Executing this Exercise


To effectively embark on this exercise routine, there are a few key pieces of essential information you need to know. These primary details will guide you in performing the exercises correctly and maximizing the benefits of your workout.

  • Make sure you warm up your fingers completely before beginning.



    Avoiding injury is the name of the game. Anytime you have an opportunity to make big physical gains you are at risk of injury.

    

If you ever feel tired or not fully recovered you should either eliminate the finger training from your day or reduce the workload.

    Reminder = Friendly nudge to remember to do the right thing.

  • Strengthen your fingers for a specifically trained grip position.

    Goal = Each exercise will have a general stated purpose.

  • 1) Determine the grip position you are training.

    
- Half Crimp


    - 3 Finger Drag


    - Sloper


    - Full Crimp

    2) 

From the hang boards that you have available, select the hold to hang.



    3) Next, you need to determine if you are removing weight or adding weight to your body.



    4) It’s challenging to figure out the exact amount to remove or add except by trial and error. I recommend to start by doing a single set and from that experience estimate if an adjustment is required.

    5) 

When hanging the hold you need to have your shoulders engaged. When you hang from a hold your shoulders naturally stretch. I’m asking you to pull your shoulders down as you hang on the hold.



    6) If you are not able to keep the shoulders engaged the hang is over.

    Directions = Written directions for the exercise.

Essential knowledge to be Effective 

To embark on any exercise routine successfully, it is crucial to have a strong foundation of essential information. This knowledge will ensure that you perform the exercises appropriately to maximize the benefits of your workout. This section will provide you with the necessary depth to best perform this exercise.

  • 1) Everyone is different but here are some suggestions to adjust your session.



    2) If the goal is to train heavier loads then you want to use a larger grip and add weight to the body slowly overtime.

    

3) If the goal is to gain confidence on smaller grips you might select a small hold and take weight off the body. 



    4) You might choose to increase the challenge because you completed a workout with plenty of energy to spare. I recommend adding weight slowly because a small change over a full session adds up quickly.

    5) Don’t be shy to reduce the workload if you feel tired mid workout. Just make note and comment on this reduction. Coach will reach out and talk over what you might be experiencing. Remember, an injury will put you back so much further than a session where you don’t “Complete” the plan. BE WISE!!!

    Progressions = An exercise might have a series of stages to progress through as you improve in your competency level.

  • You want to feel like you were challenged but not too tired the next day. If you feel really sore the next day I suggest reducing the workload.



    We want to train our fingers yet have enough strength to practice our skills and perfect our performance. It’s an art to know where to prioritize in your training program… Skill development or physical training.



    Hang Boarding is great training because there is not a high level of emotional desire to “Do it!” And that is the main reason why we get injured.



    Personally, I’m a believer of slow consistent gains over time rather than thinking if you work really hard for 3 months you will safely jump up in physical ability.

    Intensity = Explanation of the desired level of effort for this exercise.

  • Some people are at less risk to injury because they are genetically gifted, recover well after sessions or naturally understand their limitations.

    

If you get injured once a year you should use caution and take things slow.



    Your Goldilocks zone is larger the younger you are but as you get older the ideal level of challenge to stimulate growth becomes smaller and more challenging to hit.

    Tips = An exercise might have suggestions on how best to execute the exercise.

References for this exercise

The references below provide clarity by explaining the key terms in a concise manner.

  • Set = completing all the reps then rest period

    Set = Definition for what makes a “Set” during this exercise.

  • Record the hang board you used for your record and a description of the grip & grip position used for future reference. Make note of the amount of weight you take off or add to your hangs and how it felt at the end of the session.



    Example: 


    • Beastmaker 2000


    • Bottom outside edge


    • 4 finger half crimp

    • 
10 lbs


    • Will do this again next session

    Record = What and how to record relevant data to track any changes.

  • Half Crimp: The index, middle and ring fingers are bent at 90 degrees, the pinky may be slightly straighter.



    3 Finger Drag: Similar to the half crimp but the first three fingers are slightly straighter and pinky drops off the hold.



    Sloper: A friction hold for all 4 fingers.



    Full Crimp: All four fingers are curled with the thumb over the index finger for support.

    Definitions = Explanation of a term.