training on gravityboard how to start hangboarding

Introduction

You are just starting your climbing journey and you are wondering how to start hangboarding? We can give you some tips! Hangboarding is a way to improve your climbing by using your body weight to strengthen your fingers and arms. It can be done at home with just a hangboard. And we have the perfect one if you are just starting out. You can check our GRAVITYboard LITE. But of course, you can also make use of commercial gyms that offer hangboards.

gravityboard_one_arm_hang

What is a hangboard?

A hangboard is a piece of climbing training equipment used to improve grip strength and finger strength. Hangboards are used for bouldering and sport climbing. The purpose of a hangboard is to improve your ability to hang on small holds while you climb, thus making it easier for you to reach higher holds (or just stay on the wall if there aren’t any other holds). Hangboards can be made from wood or plastic and usually come with multiple grips that allow you to choose between slopers, edges, pinches, etc., depending on what type of grip strength you are working on. Here you can see what our walnut GRAVITYboards look like.

How to start hangboarding?

If you’re new to hangboarding, it can be a little intimidating. The first step when learning how to start hangboarding is to know how to grip the board and use the different holds. Let’s start with grips: they are one of three types of holds on an indoor climbing wall or home hangboard. The other two types are edges and pockets. Edges have distinct bumps or ridges along their length that your fingers can fit into; pockets are hollowed out areas where your fingers will fit snugly into them (like a glove). When gripping a hold, there should be no more than one knuckle from each finger hanging off of it—this is called “active tension” and ensures that you will get maximum benefit from each exercise done with this particular grip position because all four tendons in each finger are working just as hard as possible throughout every repetition of each exercise done here (and when those tendons grow stronger because of this increased workload over time).

gravityboard_pro_multiple_grips
hangboard training in home gym gravityboard pro

How much weight should I use?

This is a question that should be asked, but it’s also an easy one to answer: If you are just starting your climbing journey, your own body weight is quite enough. You can even get a little help with some elastic bands if you can’t hold on. Once you get comfortable with just using your own weight, only then you can think about adding additional load.  Use a weight that is challenging but not impossible.  The goal of hangboarding is to challenge your finger strength as much as possible while maintaining good technique. You should be able to hold the weight for at least 10 seconds before letting it down (if you can do more than 10 reps with good form and no rest in between, you may need to increase your weight).

If you are starting out with only light weights (1- 3 kg), performing 8-10 reps per set is difficult enough that they will likely leave you fatigued by their end—and this works out perfectly! At later stages of training when your fingers are stronger and more resilient, perform fewer sets per workout (4-6) with heavier loads (4 – 9 kg). 

How often should I hangboard?

It’s hard to say exactly how often you should hangboard, because it depends on your goals. If you are just trying to do a few moves harder, then maybe once or twice a week is good enough. If you want to get really strong, then more than four times per week could be beneficial.

If your schedule permits it, it may be good to hangboard multiple times per week—once in the morning and once in the evening (or vice versa). This will help keep muscles recovered while still strengthening them further.

What about finger injuries?

Despite the fact that hangboarding is a completely safe and effective way to build finger strength, you may be worried about developing an injury. Injury can happen, but it can be avoided. So here are a few ways how to avoid them.

  • Use a hangboard with a good surface. The texture of your grip should help you keep your fingers where they need to be, especially when they’re fatigued. If your skin gets caught between the hold and the wall while in mid-air, it can cause pain or even tears (especially on knuckles).
  • Use grips that aren’t sharp or abrasive. Many people use sandpaper or fiberglass to make their holds rougher so they stick better—but this can also cause blisters on your hand!
  • Use finger holds that are consistent in size and shape across different sections of the board so each grip feels familiar during workouts (this will make it easier for you to get stronger by making fewer adjustments).
  • Ensure there are no edges around any edges—these can irritate calluses if not covered up with tape before climbing (and often leave painful scabs afterward).
vita lukan training on gravityboard

Conclusion

Hopefully, this little tutorial on how to start hangboarding was useful for you. Hangboarding really is a great way to improve your climbing. It can take some time to get used to it and figure out how much weight you should use, but once you do start seeing results! If you have any questions, feel free to contact us at info@dudesvsgravity.com! If you want to check out some of our hangboards you can go and have a look in our shop.

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