What’s your longest bar hang?

[AdriaanRobert96]

About 2 weeks ago I started implementing bar hangs and my goal is 2 minutes.

I know there’s a lot of experienced people here, especially the climbers, so I’d really appreciate some advice on this.. thank you!

My plan looks like this: 

Frequency: three time per week

Volume: 3 sets per workout x max hangs

Progression: Add 5 seconds each week

No chalk!

Note: I’ve read some where that doing 50% of your max time for a period then trying your max works aswell.

My question to you experienced people is:

1. How often?

2. How much volume (sets/time per set)?

3. Hang w/ thumb or without?

I’d really appreciate any advice, thanks lads!

[mcalpine1986]

I've trained dead hangs on and off for years. My longest was over 3 mins but I just gave up out of boredom Tbh. I add weight.

Personally I think going for max time is a waste of time.

Imo it's better to cut the time to 20-30 seconds and add extra weight.

I use a 2" bar to make it more difficult  and reduce the weight as it was hurting my hips when I got up to an extra 120kg on a normal bar.

I'd say train them twice per week but whatever you feel is needed. I'd do it as a Finisher after back work or other grip training if I were you. 

I prefer using a thumb wrapped grip, especially if you use a thick bar.

Edited September 28, 2023 by mcalpine1986

[AdriaanRobert96]

24 minutes ago, mcalpine1986 said:

I've trained dead hangs on and off for years. My longest was over 3 mins but I just gave up out of boredom Tbh. I add weight.

Personally I think going for max time is a waste of time.

Imo it's better to cut the time to 20-30 seconds and add extra weight.

I use a 2" bar to make it more difficult  and reduce the weight as it was hurting my hips when I got up to an extra 120kg on a normal bar.

I'd say train them twice per week but whatever you feel is needed. I'd do it as a Finisher after back work or other grip training if I were you. 

I prefer using a thumb wrapped grip, especially if you use a thick bar.

Yeah I’ll totally agree on that one, after a certain amount of time it’s both boring and not to effective for strength.

I just want to get myself up to 2min and the  add weight or do one arm hangs.

Might do it after gripper work then

Thank you for chiming in

[mcalpine1986]

10 hours ago, AdriaanRobert96 said:

Yeah I’ll totally agree on that one, after a certain amount of time it’s both boring and not to effective for strength.

I just want to get myself up to 2min and the  add weight or do one arm hangs.

Might do it after gripper work then

Thank you for chiming in

Why do you want 2 minutes so bad? 

I'm Just curious, it's mainly just grip endurance once you are in range.