Hangboard Pull-Up

oec:hangboard-pull-up

A vertical pulling variation performed by gripping the edges or pockets of a hangboard to build upper-body pulling power and finger grip strength.

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Also called: Fingerboard Pull-Up, Pullup on Fingerboard

How to do it

Stand beneath a securely mounted hangboard and select matching holds or edges appropriate for your finger strength.
Grip the chosen edge using an open-hand or semi-crimp grip, avoiding a full closed crimp.
Engage your shoulders by pulling your shoulder blades slightly down and back, hanging freely with feet off the ground.

Drive your elbows down and back to pull your chest toward the board.
Continue pulling smoothly until your chin clears the level of your hands.
Pause briefly at the top without allowing your finger grip to slip or collapse.
Lower yourself under control back to a dead hang with active shoulders before initiating the next repetition.

Inhale as you hang at the bottom, and exhale forcefully as you pull your body upward.

Using an aggressive full crimp with thumb wrapped over fingers.: Use an open-hand or half-crimp position to minimize stress on the finger pulley ligaments.
Kipping or swinging the legs to generate momentum.: Maintain a tight hollow-body core to keep the movement strictly vertical and controlled.
Dropping suddenly into a passive dead hang at the bottom.: Lower under control and keep the scapulae engaged to protect the shoulder joints and finger tendons.

Warm up the fingers, wrists, and shoulders thoroughly before performing pull-ups on small edges.
Discontinue the exercise immediately if you experience sharp pain in the finger pulleys.

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