Abrahangs (easy daily hangs)
10 easy hangs of 10 s, 50 s rest, feet on the floor at about 40% effort.
- Slot
- Strength
- Focus
- Finger strength
- Time
- 9 min
- Intensity
- Low
- Injury risk
- Low
- Intervals
- 10 × 10s on, 50s off
- Equipment
- Hangboard, Timer
How to do it
Stand under a hangboard with your feet on the floor (or on a chair) and grip an edge. Take just enough weight off your feet that your fingers feel a light strain - about 40% of your max. Hold 10 seconds, rest 50 seconds, and do 10 hangs, switching grip every few hangs (half crimp, open hand, three fingers). It should never feel hard. Do it on rest days or at least 6 hours away from climbing, up to twice a day.
When it fits
Training periods this block is tagged for in Blok Sessions.
- Base Build repeatable volume, movement quality and aerobic capacity.
- Strength Increase pulling and finger strength with controlled load.
- Endurance Extend time on the wall with efficient movement.
- Deload Reduce load, restore tissue and mobility, stay moving.