Climbers Guide To Hanging

In this video we are going to cover how you can hang longer and more efficiently when climbing. We're going to cover the most basic

hanging

variations. How you can progress from passive to active suspension. How you can integrate them into your training sessions. How you can develop some more advanced arm

hanging

patterns in the water, so if you are looking to develop a stronger grip, improve your posture by decompressing the spine, increase shoulder stability and develop more body awareness than you came here for. correct. We will give you all the tools you need to redevelop this inherent ability because as humans we are built for H, regardless of your current level, there will be something to take your hanging game to the next level.

Our first two basic passive suspension variations are vertical and In a horizontal suspension, you can slowly increase the intensity of a vertical suspension by changing the position of your foot. The most accessible suspension grip is an overgrip or an overhand grip. If you are new to the suspension exercise, recovering from an injury, or just warming up, you can start with a foot stand with your pelvis away from the bar. Try lowering your head between your shoulders and using your thumbs if possible. once you feel comfortable place your pelvis under the hold point in all variations look for tension but not pain D to return To the previous variation, if necessary, reduce this foot support further by extending your knees or supporting yourself with the dorsal side of the foot.

From here you can lift your feet to perform a full passive suspension with the goal of keeping your rib cage closed. Slightly tense your abdominal muscles. Try to build up to 1 minute of hang time for each variation before moving on to a more difficult progression. This basic exercise is a perfect pattern to integrate into your climbing warm-up routine. If you want to do more warm-up exercises, you can do so. to the description below and download my climbing move warm-up

guide

here, we give you free access to a 15-20 minute warm-up playlist when hanging we can use a wide variety of objects such as a gymnastics bar, rings , a tree, jugs at the climbing wall or a simple wall a wall gives us many opportunities for play and discovery and allows us to work on other exercises to further develop our climbing technique to start hanging horizontally on a wall you can change the intensity by playing with Your foot position start away from the wall and slowly move higher and higher up the wall, moving up until you reach 2 feet up the wall.

You can always regress the intensity if the exercise becomes too difficult if you can hang for 60 seconds with two feet on the wall you can try to extend your knees we can also use different hand and finger positions on the wall we can support ourselves with the front row of fangs the second row the third row or developing a false grip on our wrist bones interesting for If you are working towards a wall muscle and have a great transfer to cover and climb, try to accumulate 30 seconds to 1 minute for each variation and work at the correct intensity using proper foot position in most of the hanging variations we are looking for. on the hands and wrists as pressure points, but we can hang from many joints in the human body.

You can change up your regular hangs with elbow, shoulder, hip, knee, foot, and even neck hangs when hanging from a bar, our most favorable grip. it's an overgrip or an overhand grip think about looking at your watch or drinking from a GL it adds a little more variation you can try moving to an underhand grip it's like creating a bowl of soup with your hands and throwing it in the air you can start with a grip switch to get used to the position and from here move to a completely supinated grip again. Try to work for 1 minute on each variation.

If we want to add more variation to this pattern, we can try to overpronate our grip. This is called a green grip and is often used in gymnastics. This position has good transfer to the climb for those original shoulder movements and creates an even deeper stretch in the shoulder, wrist and elbow. These were all passive variations where we aimed to relax into the movement. In the next variation we will work from a passive position to an active position. Start with your passive hang variation and pull your shoulders down into a depression. Hold this position for 3 seconds while keeping your rib cage closed.

From here, lower yourself in 3 seconds and hold. bottom position for 3 seconds again, stand up again in 1 second and repeat, perform this exercise for one minute straight if you want to integrate this into a workout, you can perform a super set with a wall handstand, make sure your wrists are warmed up and stand in a push-up position facing the wall, walk backwards until you reach a point where you can maintain a supported handstand for 5 seconds. Here perform a shoulder elevation instead of a shoulder depression as in active suspension and maintain a posterior position. Pelvic tilt with tense abdominal and gluteal muscles.

Do this exercise for 1 minute without stopping. This active suspension is a great gateway to moving towards single arm suspension. Start again from your passive suspension and perform an active suspension from side to side of your body. crunching your abs from here return to the passive hand position and repeat, you will feel that with each repetition the non-active side becomes lighter and lighter, progress by slowly loosening the hand finger by finger and make sure to stay in the frontal plane and do not open, hold the position for 3 to 5 seconds and switch to the other side. If you can perform this variation for 1 minute with control, you can lower your hands all the way to your sides, hold them there again for 3 to 5 seconds, and return.

Return to the starting position. This active one-arm suspension position is a perfect preparation for moving into passive one-arm suspension. Perform the same sequence and lower yourself into passive one-arm suspension. Hold passive suspension for 3 to 5 seconds and return. For the active hang, make sure you don't skip any steps and show control in all the previous active hang variations before performing this one for the final variation. You can try adding a 360° rotation at the shoulder. Perform the previous steps, but this time, with the super position, reverse the movement and return in a slow and controlled manner. Perform three to five repetitions for three to five sets with controlled shoulder development.

These were the steps to developing a proper arm. I hope you enjoyed this video and don't forget to like and subscribe if you want to learn more about the movement to improve your climbing skills.