Hangboards & Grippers

[David Mitti]

I just recently purchased a hangboard and am wondering how to put this in the mix so it doesn't jeopardize my gripper gains.

I currently train grippers 3 times a week and so far the gains keep coming. I know this will slow down and 2 a week grippers will happen soon enough.

Any suggestions on how to use the hangboard so it doesn't hinder my gripper progress would be greatly appreciated.

Thanks in advance..

[KapMan]

I just recently purchased a hangboard and am wondering how to put this in the mix so it doesn't jeopardize my gripper gains.

I currently train grippers 3 times a week and so far the gains keep coming. I know this will slow down and 2 a week grippers will happen soon enough.

Any suggestions on how to use the hangboard so it doesn't hinder my gripper progress would be greatly appreciated.

Thanks in advance..

I'm interested as well. My fingers are weak. What model board did you swoop up? I had no clue what a hang board was until this post lol. Learn something everyday. Edited December 26, 2015 by KapMan

[climber511]

It depends how much importance you plan to place on each. When you first start hang board - it will be a brand new stress for you and will probably result is some soreness and might halt your progress for a while on the grippers. But given time - you'll adapt and be fine. But be aware that finger boards are (or at least can be) pretty high stress when it's new and can easily become extremely high stress on finger points when you start adding weight and go to smaller holds. I would start out the same way you would any new thing - slow and easy. Go to the Metolius site and they give some sample workouts as does Trango (the people that sell the board you bought). Mark Anderson ( the guy that developed your board) also has a site with information as well. All of the "climber" routines though will not be written with adding in grippers or other Grip Sport stuff onto it. If it was me I'd start with one hangboard session per week for several weeks and then try for 2 per week depending on tolerance - but that's if you place the importance on the hang board instead of the grippers. I would also do both on the same day so that your rest days are actually resting. The biggest difference you will find is that there is no movement on the board and Grippers of course have an eccentric and concentric portion. Do not crimp grip (at all) when using the board either.

[odin]

Do not crimp grip (at all) when using the board either.

Andrew Durniat told me the key is not to lock your thumb to your fingers w/ any kind of (half?)-crimp or rim lift to help prevent pulley tendon tears. If you have your fingers and thumb tightly locked together and your hand is still forced open, major risk of the dreaded "pop".

Do stop a few seconds or pounds before failure on any of this type of work; I was too aggressive w/ it several years ago and had a right ring finger pulley tear that bothered me for several months and it took years to get the finger's full strength back.

[David Mitti]

I just recently purchased a hangboard and am wondering how to put this in the mix so it doesn't jeopardize my gripper gains.

I currently train grippers 3 times a week and so far the gains keep coming. I know this will slow down and 2 a week grippers will happen soon enough.

Any suggestions on how to use the hangboard so it doesn't hinder my gripper progress would be greatly appreciated.

Thanks in advance..

I'm interested as well. My fingers are weak. What model board did you swoop up? I had no clue what a hang board was until this post lol. Learn something everyday.

The Rock Prodigy by Trango.

[David Mitti]

Thanks for the solid advice Chris & Bob!!

I did my first session with it today, took it easy to get a feel.

Started with grippers then moved onto the board and finished with some pinch!

Hand felt alive after this session, definitely glad I got the board!!

[KapMan]

Thanks for the solid advice Chris & Bob!!

I did my first session with it today, took it easy to get a feel.

Started with grippers then moved onto the board and finished with some pinch!

Hand felt alive after this session, definitely glad I got the board!!

Is your plan to week on week off for the sake of other lifts? In can't imagine doing HB and grippers in the same week then do a blob lift or something.

[David Mitti]

Thanks for the solid advice Chris & Bob!!

I did my first session with it today, took it easy to get a feel.

Started with grippers then moved onto the board and finished with some pinch!

Hand felt alive after this session, definitely glad I got the board!!

Is your plan to week on week off for the sake of other lifts? In can't imagine doing HB and grippers in the same week then do a blob lift or something.

Right now I'm doing hangboard at the end of my grip sessions.

Grippers are always first . Grippers twice a week with hangboard in those same sessions at the end. So far this seems okay but it is still very early so it could change down the road.