training pinch holds on hangboard

[Jack Ziegler]

I'm curious as to if anyone has any tips on how to make progress on the pinch holds when hangboard training.

I just completed my fifth hangboard workout and am having difficulty making progress with the wide and medium pinch on the trango board.

The main issue as I see it, its hard to keep the fingers from slipping off.  I'm doing 7/3 x 6 sets, but three sets in my hands start to sweat and 3 seconds is not enough time to chalk up again and then put my hands back on.  I've tried taking off another 5 lbs, but then it seems too easy.  I've also tried deviating to more of a 7 on 5-6 second off workout.  I've also tried taping all of my fingers,  which works at first, but then the tape starts to get goey and slip a bit.  I'm using the hangboard at the gym, so I can't crank up the AC.  I'm going to look for a battery powered clip fan or may even bug the management to let me bring in a beefy one and an extension cord.

I've also tried torquing the wrists, the rotation lets me press harder with my thumb which helps a bit.

Anyone else have similar problems?

Also, any tips on how to set up sets for just about any hold if your fingers are slipping at the 4th or 5th rep because of a tiny bit of sweat?  I've found it's very hard to do 7/3 while chalking up on the resting 3 seconds.  Should I just use a bit less weight and count the sweat as an increase in intensity or increase the rest time to chalk up or blow on my fingers.

[ken]

On my first and only hangboard cycle, I hit a plateau on the pinches after around 4-5 workouts. I was using a Trango RPTC setup. I basically had the exact problems that you described.

I had to start with the most weight removal on the pinch holds by far compared to other grips. I thought that maybe it's just a naturally weak grip and that I should also expect smaller increments in strength gains as well. I bought a 2.5 lb weight and am planning to experiment with smaller increments on my next strength cycle. Maybe start with 5 lb increments and try 2.5 lb bumps if I start to plateau. I never tried going down a notch like it suggests in the RCTM, though. I'd be curious to hear any other input as well.

[Michael Hall]

i have had similar problem w/ slipping off the narrow pinch. no real resolution to it yet, but i have resigned myself to at least patting my shorts between sets which has seemed to help...can sneak it in the 3 secs...i have also been experimenting with liquid chalk and it seems to help really dry things out ahead of a set.

[Jack Ziegler]

Last Monday was super cold here, and I had a clip fan I set up, so then I was not slipping and felt like I was coming off due to muscle failure. But yesterday morning was a bit warm, and even with my fan I was slipping again. I'm also doing the pinch grips at the very end of the workout, which could be aggravating the slipping. Liquid chalk, I'll give that a try shortly.

[slimshaky]

over the years i have found the pinch grip the most difficult to consistently make progress on, not only within a single cycle but also on a season to season basis.  oddly enough though, through 3 cycles on the RPTC i have actually kept improving on this grip, so i have been psyched on that.  i also do my pinch sets as my last grip position (i use the wide pinch).  i have found that cool temperature, a little fan, and liquid chalk are really helpful (but i find all of these helpful on all of the grips as well).

another thing that i have found that makes a difference - sometimes it seems like i kind of grip the pinches 'passively', meaning i am not focused on squeezing.  it's like i am more focusing on hanging.  when i focus on really squeezing it helps quite a bit.