Long hanging is used to train grip strength over an extended period rather than immediate outbursts of strength. It consists of 3-5 hangs holding on for as long as possible. You can add weight to these exercises if needed to target around 15-30 seconds, or remove weight by putting your feet partially on the ground.
Arm Circles
[Image - Arm Circle]
Finger Flicks
[Image - Finger Flicks]
Pullups
(Pullup Bar or Large Jugs)
[Image - Pullups]
Dead Hangs /w Shoulder Shrugs (Pullup Bar or
Large Jugs)
[Image - Shoulder Shrugs]
Pick a crimp hold you believe you can hang on for at least 15 seconds. For more advanced climbers, you can add weight while hanging to target around 15-30 seconds. Then, pick to focus on either an open, half, or full crimp position. This exercise will target 3-5 hangs of 15-30 seconds with 2-4 minute rests. You can do 1-3 sets of various crimp positions.
Reps: 3–5
Duration: Until technical failure or max 30 sec
No thumb engagement
Reps: 3–5
Duration: Until failure or max 30 sec
Most versatile—build your baseline here
Reps: 1–3
Duration: Technical failure only (max 30 sec)
Use sparingly—high injury risk if overtrained