Usage
Grab hold
Hold the hangboard with the rear side angled towards you.
Brace
Place your foot onto the foothold between the ropes.
Lean back
Keep your arms straight and your leg slightly bent. Lean back to apply tension to your fingers compressing the springs in the process.
Training Regimes
Pick a training regime or do what you want!
Light
Recommended for any level climbers. Improves overall finger strength and resiliance to injuries.
Low risk of injury.*
- 40% max strength for 10s
2. 60s rest
3. Repeat steps 1&2 nine more times
4. Wait 6hrs before restarting for a twice a day training frequency
Benefits of this excercise should become apparent after ~30days.
Exercise Prompt Track:
Heavy
Not recommended for beginers. Higher risk of injury. Improves max holding time/weight. Can be made more difficult with smaller edges.**
- 10s hold using maximum effort (not to failure)
- 3min rest
- Repeat steps 1&2 four more times
- Rest 5 mins before going for a second set of 5 hangs (steps 1-3)
Exercise Prompt Track:
* https://pubmed.ncbi.nlm.nih.gov/39560837
** https://physivantage.com/pages/the-ultimate-guide-to-hangboard-training-for-climbers
Spring Compression Reducers
All sets of purchases involving springs(on it’s own or purhcasesed along with the fingerboard) will come with a spring compression reducer set that can be used to prevent springs from fully compressing. This effectively shortens the available length of the spring lowering the force required to fully compress it.
Here’s an example showing how to reduce 35mm long 76kg rated springs to lower compression weights. See table bellow for the full list of possible reductions.
| 25mm 56kg Springs* | 30mm 66kg Springs | 35mm 76kg Springs | 30mm 86kg Springs | |
| Blockers | Adjusted Compression Weight (kg) | |||
| Bottom Blocker | 56 | 66 | 76 | 86 |
| 1 x 5mm | 36 | 44 | 57 | 57 |
| 2 x 5mm | 18 | 22 | 38 | 29 |
| 3 x 5mm | 0 | 0 | 19 | 0 |
| 4 x 5mm | x | x | 0 | x |