Hangboard Recruitment Pull
oec:hangboard-recruitment-pull
An overcoming isometric finger-strength exercise performed by pulling at maximal effort with one arm against an unyielding hangboard edge while standing on the floor.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Recruitment Pulls, Isometric Hangboard Pull, Overcoming Isometric Fingerboard Pull
How to do it
Setup
- Stand directly beneath a securely mounted hangboard with your feet firmly planted on the floor or a stable platform.
- Grip the target edge with one hand using a half-crimp or open-hand grip.
- Position your working arm overhead with a slight bend in the elbow, maintaining an elbow angle between 120 and 150 degrees rather than full lockout.
Movement
- Engage your shoulder blade down and back to set your shoulder girdle firmly.
- Gradually ramp up tension through your fingers, arm, and back over one to two seconds until reaching maximal pulling effort.
- Pull downward against the edge as hard as possible while keeping your feet anchored to the floor.
- Maintain maximal effort for three to five seconds without letting your grip position deform.
- Smoothly decrease tension and release the hold.
Breathing
Inhale before ramping up tension, then exhale forcefully through pursed lips while sustaining the maximal isometric pull.
Cues
- Crush the edge
- Pack the shoulder
- Keep the feet anchored
Common faults
- Jerking into the pull abruptly rather than smoothly ramping tension.
- Take one to two seconds to build up from submaximal to maximal force to protect finger pulleys and connective tissue.
- Locking the elbow out fully.
- Maintain a gentle 120 to 150 degree bend at the elbow to properly engage the upper arm and shoulder musculature.
- Letting the shoulder shrug upward into the ear during the pull.
- Depress and retract the scapula before initiating force, keeping the shoulder active throughout.
Safety
- Ensure fingers and upper body are thoroughly warmed up before attempting maximal isometric efforts.
- Do not use a full closed crimp with thumb wrapped to minimize stress on the A2 pulley.
Muscles
Joints
- Fingers: Isometric stabilization
- Wrist: Isometric stabilization
- Elbow: Isometric stabilization
- Shoulder: Isometric stabilization
- Shoulder blade: Isometric stabilization
Details
- Movement
- Grip and forearm isolation, Climb, Vertical pull
- Modality
- Sport, Strength
- Mechanics
- compound
- Force
- pull
- Laterality
- unilateral
- Kinetic chain
- closed
- Level
- intermediate
- Equipment
- Wall
- Record
- Duration
- Load
- none, not applicable
Related
- variation of Hangboard Dead Hang
- substitute for Hangboard Dead Hang
Sources
- wger: Recruitment Pulls (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.