Proper warm up for hangboard routine at home

[bjones625]

Curious what people who don’t have a home gym/woody do for a warm up when doing a hangboard routine at home?  Looking for feedback, just got my Trango hangboard in (taking down metolious board).

im finger injury prone so very cautious around hangboarding at home b/c can’t warm up climbing.  Any suggestions on getting shoulders, core, and fingers warmed up?

if this is in the book I must be missing it somewhere.  🤷‍♂️

[MarkAnderson]

Which Trango board? Blue or Green?

If we’re talking blue (RPTC), I’ve had good success with multiple sets of dead hanging on the warmup jug and then Large VDER.

[cozisco]

I used to ARC on the RPTC for 5-10 min to warm up (pretty sure this is described in the book, but feet on a stool below the board, moving hands from one grip position to another every ~6 sec). Now I don't feel that's as necessary, so I just dead hang on the warm up jug and large VDER like Mark suggested above.

[daustin]

I do a few sets of 20 reps of barbell finger rolls, as well as some light calisthenics to get blood flowing (e.g. jumping jacks, air squats), scapular pull ups, external rotations with a band, and will sometimes do some light deadhangs on the hangboard, usually not full repeater sets but just a few 10s hangs with maybe a minute of rest in between. I used to more extensive warm-up repeaters and hangboard ARCing but found it a little fatiguing on my shoulders (and boring to boot), and was pleasantly surprised at how effectively the barbell finger rolls warmed my fingers up for hangs.

[bjones625]

The blue Trango board. Have to figure out installation and pulley set up with wife only allowing to hang over a door. Finger rolls with a dumb bell and some calisthenics seems like it will work, mixed with just hangs.

[jetjackson]

I talk a bit about it here in my video on hangboarding - www.youtube.com/watch?v=5rKH5XEEIUg Go to about the 5 minute mark.

I have a woody now, but I still do a fair bit of warmup off it. Today I did skip rope for 2 mins, a few sets of start jumps - I find those two things help warm up my shoulders and back and grease up the shoulder joint.

If I didn't have the woody, I'd cycle through the holds on the hangboard with feet on the ground, and I'd do a mix of normal pullups on the WU jug, and scapular pullups. Never getting close to max reps though - so if I can do 15 chinups normally - I might do 4 or 5 - point is to warm-up, not max out. Lots of finger stretching, finger flicks, and I do this thing where I go through each finger and I kind of jiggle it with the other hand. Something I picked up from doing Tai Chi, but the basic idea is that moving and massaging the joints around while not tensed allows greater flow of synovial fluid and so forth through the joints.

[tclack88]

It might sound kind of jank, but I find a good squishy blanket/towel/whatever and squeeze it a bunch.

On top of that of course, I do a bunch of general bodyweight movements and also ease into adding more load onto my fingers of the actual grips being used. The point is, the blanket... don't knock it until you try it.

[Charlie S]

A recent podcast by Eric Horst (his podcast is really good) mentioned that finger tendons need about 120 moves to warm up.

Before I built my home woody, it was about 5-10 minutes of body-weight pull ups and deadhangs on various holds. And despite warming up, my first grip is always a "warmup" hold. For me, that means a hold I can put a lot of weight on without hurting the pulleys.

You may also find some utility in getting 2 campus rungs and just moving up and down on them with feet on the ground/wall.

If you end up with a French cleat system, you could have a single removable panel with regular holds on it for your warmup too.

[Chris W]

Feb 1, 2019 7:09:15 GMT -7 bjones625 said:

The blue Trango board. Have to figure out installation and pulley set up with wife only allowing to hang over a door.

So instead of mounting my pulleys the way it's shown in the book (side by side) I hang mine front to back. I can try to post some pictures eventually. My first hangboard was mounted above the doorway between the kitchen and the living room. I put a 2x4 across the top of the frame in the kitchen (back) and had the board mounted on a french cleat system in the living room side (front). I put the two eye bolts into the mounted wood and hung the pulleys from those. 

I switched to the barn once I learned I could thrive and prosper in the hangboard bubble. 

With regards to the warm up, I'd do whatever protocol of reps and sets on the hangboard you feel you need to warm up, then launch into the session from there. 

[RobF]

Interested in farmers walks at the minute as useful general hypertrophy training. Found a video online, not climbing but got me nice and warm for the following systems and finger board session.

Stairclimbing x2 mins with weight in each hand (I used some 25 kg spoaked plates I have). Immediately following do x10 press-ups. Around 30 - 60 sec rest (until breathing settled) then repeat x5. Seemed to work well and hoping for some core and general body strengthening from it. Shall see what happens after a few sessions...

[RobF]

Some useful progressions are zig zagging around the ironing, maintaining iron focus whilst the missus questions what you are doing...