Clicky

HomeFitnessHangboard Training For Grip Strength

Hangboard Training For Grip Strength

Hangboard Training!

Hangboard Training

The hangboard, also known as a fingerboard is a basic piece of equipment used by rock climbers and bouldering enthusiasts to improve their grip strength while climbing. Many climbers realize that regardless of how fit they are, how good the gear they use is or how good their mobility is at the end of the day their grip strength is paramount.

When we’re talking about grip strength we’re referring to the amount of weight they’re able to support as well as the amount of time they’re able to hold a position for (endurance).

Grip strength and hangboard training isn’t only for rock climbers though…

Grip Strength… The Neglected Link

In the gym your grip strength is equally as important as if you were scaling a cliff.

The first few years of lifting I didn’t seem to notice this at all, however over the past 12 months in particularly as I continue to apply progressive overload and advance to complex bodyweight exercises and add additional 45lb plates to my weight belt as I hang from the pull-up bar I’ve come to notice just how important grip strength is.

Without sufficient grip strength I found myself losing my grip on the barbell, on the pull-up bar, on the weight before my targeted muscle was fatigued.

When your grip strength is failing you it’s damn near impossible to apply progressive overload and continue to progress correctly.

Many gym-goers rely on straps from day 1, however I don’t believe in training with wrist straps, not often anyway.

Wrist straps are a bandaid fix to help you move the weight there and then, they won’t improve your grip strength at all so the root problem is always going to be there until you start training your grip strength.

hang-board-grip-strength

Hangboard Exercises & Workouts

Select 3 or 4 holding positions

Hold 1

Perform 3 sets

5 second hold
10 second hold
15 second hold

Hold 2

Perform 3 sets

5 second hold
10 second hold
15 second hold

Hold 3

Perform 3 sets

5 second hold
10 second hold
15 second hold

Hold 4

Perform 3 sets

5 second hold
10 second hold
15 second hold

What’s Your Take On Hangboard Training? Let Me Know In The Comments Below!

Scott J.
Scott J.https://ignorelimits.com
I’m SJ. I’m a fitness enthusiast and published author. I transformed my body from a skinny fat 135lbs with 18% body fat to a solid 192lbs at 8% body fat. I became qualified in a field I was passionate about. I founded several online businesses that allow me to pursue ideas and projects in my life that I am passionate about without having to constantly worry about money. I published several eBooks explaining the training and dieting techniques I used to achieve the body I have today. I learnt a plethora of new information on dieting and fitness by reading and applying what I read, to find out what does work and what doesn’t work, because as I’m sure you’ve noticed the health and fitness industry is full of non-sense claims and BS. I found out what was true and what worked for me and applied that knowledge. And you bet I had fun during the whole process.

Stay in Touch

To follow the best weight loss journeys, success stories and inspirational interviews with the industry's top coaches and specialists. Start changing your life today!

Related Articles