Perform a general warm up. Then, for the specific warm up, use the ‘weight adjustment test’ in the Timer, which is loaded by default in this kind of workouts for each grip position that will be trained. We recommend you to activate the manual mode (also during the exercising phase), since the intensity of the finger hangs you’ll perform will be high, requiring a slow and controlled start of each repetition (which is more difficult in the automatic mode). Perform 4-8 hangs to approximate the size of the hold for the first grip. You can use a counterweight if you feel their intensity is too high to warm up. The duration of each hang must get progressively closer to the possible time (PT) set for the workout. Rest for about 30″-1’30” between repetitions.

Once you’ve found the proper hold size, perform 2-4 hangs to calculate the work weight (WW) you should use to train the first grip. Their duration must be the PT and you should progressively add more weight (between 1 to 10 kg, depending on your sensations) on each repetition. Rest for about 1′-4′ between them (longer rests for heavier weights and longer PTs).

If the added weight you need to use gets too heavy (more than 60% of your body weight), you can alternatively do one hand hangs, using if required a counterweight. In this case the WW could be different for each hand. Use the Editor to change the hang mode from two to one hand.

When one of the grips requires a sloper, choose the inclination you feel the most appropriate to do two hands hangs. First use a counterweight to find the PT, then progressively decrease that counterweight to find the WW. The number of repetitions and the rest periods should be the same as with any other grip position.

In any case adjust the parameters at will to avoid reaching muscle failure during the warm up, except when doing the last repetition to find the WW.


General warm up

Workout Editor | Weight adjustment test

How to correctly perform finger hangs

Postural hygiene for finger hangs