Hangboard Workouts

Hang 10 sec / Rest 5 sec, 4 times . . .

Hang 10 sec / Rest 5 sec, 4 times . . .

A KEY part of rock climbing is finger strength.

Fingerboards, also known as hangboards, are both inexpensive and a great way to develop finger strength.

Hangboards are particularly efficient if you are too busy to get to the climbing gym.

The first rule of training on a hangboard is to err on the side of caution. Build up to smaller and smaller holds, especially if you’re new to it or haven’t been rock climbing in a while.

You can place a fingerboard over most doorways, out in the garage, or some other convenient spot. This allows you to get a super productive workout, in a short period of time, all in your own home!

Get some recommendations on purchasing a fingerboard here:

https://www.outdoorgearlab.com/topics/climbing/best-hangboard

Three Great Fingerboard Workouts

 

FINGERBOARD WO #1

4x

30 sec push ups / 30 sec rest

Rest 2 min

Then:

5x

5 pull-ups / 60 sec rest

Rest 2 min

Then:

Choose 5 fingerboard grips that you can hang onto for 10 sec (e.g. jug, pinch, crimp, sloper, three finger pocket)

For each grip complete 4 rounds of:

10 sec hang / 5 sec rest

Between grip hang rounds, take 2 min to complete one of the following 4 core exercises:

1) 20 x sit-up

2) 60 sec v-sit

3) 60 sec plank (on feet)

4) 60 sec flutter kick

(Rotate through core exercises until each grip-hang round is done.)

Then:

4x

30 sec push ups / 30sec rest

FINGERBOARD WO #2

 4x

30 sec push ups / 30 sec plank

Rest 2 min

Then:

10 – 1 Pull-Up Ladder:

10 pull-ups / rest 30 sec, 9 pull-ups / rest 30 sec . . . continue down to 1 pull-up. (

Use assistance like a chair under your feet or a band if necessary.)

Rest 2 min

Then:

Choose 4 hangboard grips that you can hang onto for 8 seconds (e.g. jug, pinch, crimp open hold, three finger pocket).

For each grip, complete 3 rounds of:

8 sec hang / 5 sec rest.

Between grip hang rounds, take two min to complete one of the following exercises:

1) 20 x sit up

2) 60 sec v-seat

3) 60 sec flutter kick

(Rotate through core exercises until each grip hang round is done.)

FINGERBOARD WO #3

Pick 5 handboard holds (e.g. jugs, pinches, crimps, open, three finger pocket).

On each hold type do 3 rounds of:

10 sec hang during which time you complete a pull-up while hanging /

30 sec rest

Rest 3 min between hold pull-up groupings

Then:

8 x 20 sec work / 10 sec rest of the following movements with 1 – 2 min rest in between:

1) Sit Ups

2) Push Ups

3) Flutter kicks

 

Final Tips

If you’re new to Chicks Training, I encourage you to take a few minutes. Read the previous Chicks Training Posts. Training is incredibly beneficial and there’s a lot of great information there to get you started.

If you are looking for some motivation, consider that implementing new movements and concepts into a regular workout pattern in almost any fashion will create positive change.

And, if you’d like to discuss training for a specific climb or trip of any nature you can contact me at:

carolyn@rippleffectraining.com

Carolyn Parker

Founder Ripple Effect Training

Gym Jones Certified

AMGA Rock Guide

Uphill Athlete Coach

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