Three-finger drag hangs

5 hangs of 10 s in a 3-finger drag at moderate load, 2 min rest.

Slot: Strength
Focus: Finger strength
Time: 9 min
Intensity: High
Injury risk: High
Intervals: 5 × 10s on, 2:00 off
Equipment: Edge 20mm, Timer

How to do it

A three-finger drag is an open-hand position using your index, middle, and ring fingers, fingers almost straight. After a full warm-up, on a medium edge, hang for 10 seconds at a load that feels moderate (take weight off with a foot on a chair or a pulley). Rest 2 minutes and do 5 hangs. Increase the load only slowly over weeks, and stop at once if a finger feels strained.

High injury risk. Only do this fully warmed up, rested and injury-free, and stop at the first sign of pain in your fingers or elbows. Training is at your own risk.

Who it’s for

Pockets, and anyone who wants a low-tension finger position in their programme. The drag position is gentler on the pulleys than a crimp, but it puts more load through fewer fingers, so build it slowly.

Common mistakes

Going straight to a heavy load. Moderate. Three fingers means the load per finger is much higher than it looks.
Letting the fingers bend. Almost straight. If they curl, it isn’t a drag any more.
Ignoring a tweak. A finger that feels strained means stop for the day, not one more hang.
Progressing weekly. Increase load slowly over weeks. This position rewards patience more than any other.

How to progress

Add hangs before load, then add small amounts of weight over a block. If you’re training for pockets specifically, move to a two-finger pocket only after several months of comfortable three-finger work.

When it fits

The training periods this exercise fits into in Blok Sessions.

Strength Stronger fingers and pulling, with weight you control.
Power Explosive moves, momentum and coordination.
Performance Peak for a trip or a comp: focus, reading problems, trying hard.

Start with a ready-made block

A six-week strength plan with a deload, as a file for the app, and seven short emails on how to run it.