{"id":4632,"date":"2025-06-10T17:48:28","date_gmt":"2025-06-10T17:48:28","guid":{"rendered":"https:\/\/ugclimbing.com\/castle-rock\/?page_id=4632"},"modified":"2025-06-19T20:17:48","modified_gmt":"2025-06-19T20:17:48","slug":"hangboard","status":"publish","type":"page","link":"https:\/\/ugclimbing.com\/castle-rock\/hangboard\/","title":{"rendered":"Hangboard"},"content":{"rendered":"<div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-1 fusion-flex-container has-pattern-background has-mask-background nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row fusion-flex-align-items-flex-start fusion-flex-content-wrap\" style=\"max-width:1248px;margin-left: calc(-4% \/ 2 );margin-right: calc(-4% \/ 2 );\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-0 fusion_builder_column_1_1 1_1 fusion-flex-column\" style=\"--awb-bg-size:cover;--awb-width-large:100%;--awb-margin-top-large:0px;--awb-spacing-right-large:1.92%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:1.92%;--awb-width-medium:100%;--awb-order-medium:0;--awb-spacing-right-medium:1.92%;--awb-spacing-left-medium:1.92%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-image-element \" style=\"text-align:center;--awb-caption-title-font-family:var(--h2_typography-font-family);--awb-caption-title-font-weight:var(--h2_typography-font-weight);--awb-caption-title-font-style:var(--h2_typography-font-style);--awb-caption-title-size:var(--h2_typography-font-size);--awb-caption-title-transform:var(--h2_typography-text-transform);--awb-caption-title-line-height:var(--h2_typography-line-height);--awb-caption-title-letter-spacing:var(--h2_typography-letter-spacing);\"><span class=\" fusion-imageframe imageframe-none imageframe-1 hover-type-none\"><img decoding=\"async\" width=\"150\" height=\"150\" title=\"gym-colored\" src=\"https:\/\/ugclimbing.com\/castle-rock\/wp-content\/uploads\/sites\/3\/2025\/06\/gym-colored-150x150.png\" alt class=\"img-responsive wp-image-4687\" srcset=\"https:\/\/ugclimbing.com\/castle-rock\/wp-content\/uploads\/sites\/3\/2025\/06\/gym-colored-200x200.png 200w, https:\/\/ugclimbing.com\/castle-rock\/wp-content\/uploads\/sites\/3\/2025\/06\/gym-colored-400x400.png 400w, https:\/\/ugclimbing.com\/castle-rock\/wp-content\/uploads\/sites\/3\/2025\/06\/gym-colored.png 512w\" sizes=\"(max-width: 1024px) 100vw, (max-width: 640px) 100vw, 150px\" \/><\/span><\/div><div class=\"fusion-text fusion-text-1\"><h2 style=\"text-align: center;\"><strong>Hangboard<\/strong><\/h2>\n<\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-1 fusion_builder_column_1_3 1_3 fusion-flex-column\" style=\"--awb-bg-size:cover;--awb-width-large:33.333333333333%;--awb-margin-top-large:0px;--awb-spacing-right-large:5.76%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:5.76%;--awb-width-medium:100%;--awb-order-medium:0;--awb-spacing-right-medium:1.92%;--awb-spacing-left-medium:1.92%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-video fusion-selfhosted-video\" style=\"max-width:100%;\"><div class=\"video-wrapper\"><video playsinline=\"true\" width=\"100%\" style=\"object-fit: cover;\" loop=\"true\" preload=\"auto\" controls=\"1\"><source src=\"https:\/\/ugclimbing.com\/castle-rock\/wp-content\/uploads\/sites\/3\/2025\/06\/hangboard.mp4\" type=\"video\/mp4\">Sorry, your browser doesn&#039;t support embedded videos.<\/video><\/div><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-2 fusion_builder_column_2_3 2_3 fusion-flex-column\" style=\"--awb-bg-size:cover;--awb-width-large:66.666666666667%;--awb-margin-top-large:0px;--awb-spacing-right-large:2.88%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:2.88%;--awb-width-medium:100%;--awb-order-medium:0;--awb-spacing-right-medium:1.92%;--awb-spacing-left-medium:1.92%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-text fusion-text-2\"><h3>Intro Hangboard Session:<\/h3>\n<ul>\n<li><strong>Warm-up: <\/strong>5-10 minutes of light exercises and stretches (e.g., finger stretches, arm circles).\n<ul>\n<li>You should be warming up before every climbing session!<\/li>\n<li>You can always do this at the end of your climb session, too.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Hangboard:<\/strong> 3 sets of 6 hangs (7-second hang, 3-second rest) on the biggest holds.\n<ul>\n<li>Maintain good technique throughout your hangs to prevent injury.<\/li>\n<li>Avoid locking your elbows and keeping your shoulders relaxed.<\/li>\n<li>Try to engage your scapular by pinching your shoulder blades together.<\/li>\n<li>If you feel fatigued or your form is not optimal, adjust the workout by reducing the intensity, number of sets, or rest time.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Rest:<\/strong> 3 minutes between each set.<\/li>\n<li><strong>Cool-down:<\/strong> 5-10 minutes of light exercises and stretches.\n<ul>\n<li>Allow adequate rest between hangboard sessions to allow your body to recover and adapt.<\/li>\n<li>Do not overtrain; as that leads to injury.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-3 fusion_builder_column_1_4 1_4 fusion-flex-column\" style=\"--awb-bg-size:cover;--awb-width-large:25%;--awb-margin-top-large:0px;--awb-spacing-right-large:7.68%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:7.68%;--awb-width-medium:100%;--awb-order-medium:0;--awb-spacing-right-medium:1.92%;--awb-spacing-left-medium:1.92%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-4 fusion_builder_column_1_2 1_2 fusion-flex-column\" style=\"--awb-bg-size:cover;--awb-width-large:50%;--awb-margin-top-large:0px;--awb-spacing-right-large:3.84%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:3.84%;--awb-width-medium:100%;--awb-order-medium:0;--awb-spacing-right-medium:1.92%;--awb-spacing-left-medium:1.92%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-text fusion-text-3\"><h4>Why Hangboards Are Helpful for Climbers<\/h4>\n<p>\u26a0\ufe0f <strong>Important<\/strong><br \/>\nHangboards are not for total beginners\u2014finger tendons take time to strengthen, and hangboarding too hard, too early can cause injury. The goal here is to introduce new climbers to hangboards without adding risk of injury or overtraining.\u00a0Overtraining or skipping rest days can lead to chronic finger issues which we want to prevent &#8211; so you are welcome to adjust this training as needed &#8211; listen to your body!<\/p>\n<ol>\n<li><strong>\u00a0Finger Strength Development<\/strong>\n<ol>\n<li>Climbing, especially on steep or small holds, is often limited by how strong your fingers and forearms are.<\/li>\n<li>Hangboards allow precise, progressive overload on finger tendons using different hold sizes (edges, slopers, pockets).<\/li>\n<li>Stronger fingers mean better grip on small or slippery holds\u2014especially useful for sport climbing and bouldering.<\/li>\n<\/ol>\n<\/li>\n<li><strong>Controlled, Targeted Training<\/strong>\n<ol>\n<li>Unlike climbing walls, hangboards let you:\n<ol>\n<li>Isolate specific grips (e.g., crimp, open-hand, pinch)<\/li>\n<li>Track progress easily (weight added, time held)<\/li>\n<li>Train even when short on time or unable to get to the gym<\/li>\n<\/ol>\n<\/li>\n<\/ol>\n<\/li>\n<li><strong>Injury Prevention (When Used Correctly)<\/strong>\n<ol>\n<li>Progressive, consistent hangboard use helps strengthen connective tissue (like tendons and pulleys)<\/li>\n<li>This reduces the risk of common climbing injuries like A2 pulley strains\u2014especially if you ramp up slowly &amp; carefully.<\/li>\n<li>It\u2019s important to not overtrain, especially for newer climbers, since fingers adapt more slowly than muscles.<\/li>\n<\/ol>\n<\/li>\n<li><strong>Training Consistency<\/strong>\n<ol>\n<li>You don\u2019t need a full climbing gym to train\u2014just a hangboard at home.<\/li>\n<li>It supports year-round strength maintenance, even if you\u2019re off the wall due to travel, weather, or injury.<\/li>\n<\/ol>\n<\/li>\n<li><strong>Customizable Difficulty<\/strong>\n<ol>\n<li>You can adjust training intensity in a number of ways, but make sure you have a solid foundation here before ramping up.<\/li>\n<\/ol>\n<\/li>\n<li><strong>Mental Training<\/strong>\n<ol>\n<li>Hangboarding is repetitive and often uncomfortable, which helps develop mental grit, focus, and body awareness\u2014useful for redpointing and projecting.<\/li>\n<\/ol>\n<\/li>\n<\/ol>\n<p><strong>In Short:<\/strong><br \/>\nHangboards help climbers build serious finger strength, prevent injuries, and train consistently. They\u2019re a foundational tool for anyone looking to climb harder, especially when combined with thoughtful programming and recovery.<\/p>\n<\/div><\/div><\/div><\/div><\/div>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"nf_dc_page":"","inline_featured_image":false,"footnotes":""},"class_list":["post-4632","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/ugclimbing.com\/castle-rock\/wp-json\/wp\/v2\/pages\/4632","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ugclimbing.com\/castle-rock\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/ugclimbing.com\/castle-rock\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/ugclimbing.com\/castle-rock\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ugclimbing.com\/castle-rock\/wp-json\/wp\/v2\/comments?post=4632"}],"version-history":[{"count":5,"href":"https:\/\/ugclimbing.com\/castle-rock\/wp-json\/wp\/v2\/pages\/4632\/revisions"}],"predecessor-version":[{"id":4688,"href":"https:\/\/ugclimbing.com\/castle-rock\/wp-json\/wp\/v2\/pages\/4632\/revisions\/4688"}],"wp:attachment":[{"href":"https:\/\/ugclimbing.com\/castle-rock\/wp-json\/wp\/v2\/media?parent=4632"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}