Adiletix - Fingerboard Hangs - Step-by-Step Guide

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Fingerboard Hangs

1 - Mount a fingerboard (hangboard) securely at a height where your arms are fully extended when hanging.
2 - Choose an appropriate edge size or hold type (full crimp, half crimp, open hand, or pinch) based on your training goal.
3 - Grip the chosen holds with your fingers, keeping your shoulders engaged and slightly depressed — avoid passive hanging with shrugged shoulders.
4 - Hang for the prescribed duration (typically 5–10 seconds), maintaining a slight bend in the elbows to protect the tendons and joints.
5 - Keep your core lightly engaged and body as still as possible throughout the hang to minimise unnecessary swing.
6 - Release the hold in a controlled manner and rest for the prescribed recovery period (typically 2–3 minutes between sets).
7 - Repeat for the desired number of sets, progressively increasing edge difficulty, hang duration, or added weight as strength improves.

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