Adiletix - Fingerboard Climbing - Step-by-Step Guide

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Fingerboard Climbing

1 - Mount the fingerboard securely at a height where your feet can hang freely or touch the ground for safety.
2 - Stand beneath the fingerboard and reach up to grip the chosen hold (crimp, sloper, pinch, or pocket) with both hands.
3 - Engage your core and retract your shoulder blades to activate your upper back and stabilize your shoulder joints.
4 - Hang from the selected hold with arms slightly bent (10-15 degrees) to protect the elbow joints, avoiding a fully locked-out position.
5 - Hold the dead hang position for the prescribed duration (e.g., 7-10 seconds), focusing on maintaining grip strength and body tension throughout.
6 - Lower yourself in a controlled manner and rest for the prescribed period before the next repetition or set.
7 - Progress by increasing hang duration, reducing hold size, or adding weight via a weight belt as finger strength improves.

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