Non Climbing warm up for hang board session?

[jlind]

Hey folks.  I have a bit of time to work out here at work and i have a hang board installed in the gym. However, i do not have a way to do an arc warmup on a wall before i hang.  What do you do for a warm up prior to hangboarding when a climbing wall is not available?  

Thanks
Joe

[alexandra]

I also always warm up on the hang board since I am not a big fan of driving to the gym and then back home. Here is what I do:

-start off with light scapular and shoulder exercises. I have a 5 lb barbell and move my arms and elbows around holding it, trying to simulate something like that www.youtube.com/watch?v=EY2tNBOmvGs&feature=youtu.be (but I don't have bands at home, if you have bands at your gym, that would be best)

-hang from every hold on the hang board for about 10 sec each, some times using my feet (e.g. for the closed crimp).

- perform 2 "warmup grips" of the repeater protocol as my main warmup: I use the large part of the large VDER, open hand, as my first grip, where I perform two repeater sets with bodyweight and bodyweight +10 (so 7 reps of 7 sec on/3off the first set, at bodyweight and then 6 reps at 7 sec on/3 off with +10 lbs the second set). I rest about a minute between the sets. The second grip is the large part of the small VDER, open hand and I also perform two sets as above, one at bodyweight and one at +10.

-light stretching of shoulders and forearms, rest for about 5-7 minutes and then move to the main HB session.

let me know if this helps.

[octopus]

I used to do several jug pullups then switch to cycling through different grips with feet on a chair for a few minutes. It gets a mild pump, and then I go into the session 15-30 minutes later. Felt great, no injuries.

[jetjackson]

I do the warm up jug, and open hand on top of the pinch, I'll cycle through that a couple of sets, and I'll shrug in my shoulders and do 170 deg locks etc. to just loosen things up. Then I'll do a few sets of push ups and pull ups - very easy, not even close to failure. Then I get a tension band and do a few antagonist style exercises to loosen things up and warm them up. After that, I'll jump back on the board, do a couple of sets rotating through the warm up jug, and the large edge. Then I'll rest for 5 and then start the normal set. There is nothing too routine about it. I just keep going until I feel warmed up.

[daustin]

Similar comments above. I'll do some pull ups and light aerobics (e.g. jumping jacks, bodyweight squats) just to get the blood flowing and to get my brain into exercise mode. Then I'll remove a bunch of weight using the pulley and also put my feet up on a little ledge behind my hangboard and basically just cycle through holds for 10-20 mins, sometimes with a 5 min rest thrown in. Then I might do a couple 10 sec hangs with at least a couple minutes rest in between using any grips that have felt tweaky with enough weight such that they feel like i'm getting warm but not at all fatigued. then rest another 5mins or so and commence the HB workout. sounds like a lot but in total, including rests, my warm up time is at most about 30mins

[jcun]

Any try arc on the hangboard itself using feet on the ground but using your arms to take weight off of the feet? I hangboard at home as well and don't want to drive to the gym to arc before hangboarding

[aikibujin]

Feb 25, 2017 21:59:29 GMT -7 jcun said:

Any try arc on the hangboard itself using feet on the ground but using your arms to take weight off of the feet? I hangboard at home as well and don't want to drive to the gym to arc before hangboarding

Unfortunately I ARC on the hangboard. If you're wondering if it's a good warmup for a hangboard strength workout, I would say yes, if it's done with some full body warmup.

[jlarson]

Before my homewall was done (humblebrag) I would do internal/external shoulder rotations and then an ARC type workout on the board for 10 minutes. Basically I would keep both feet on the ground and alternate hands on the board moving through each grip I was about to train. By using my feet more or less I could build a mild pump in my arms. Then I would do a bodyweight hangs on each grip type for about 5 seconds and then rest/brush/writed in log book and then begin the routine prescribed in the RCTM.

[RobF]

Hang on 3 or 4 holds for about 10-15 breaths each. Read a couple of pages of RCTM. Repeat until warm...