{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Sloper Hang",
      "kind": "common"
    },
    {
      "text": "Sloper Dead Hang",
      "kind": "common"
    },
    {
      "text": "Fingerboard Sloper Hang",
      "kind": "common"
    },
    {
      "text": "Sloper hanging",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "forearm-flexors",
        "role": "prime-mover"
      },
      {
        "muscle": "hand-intrinsics",
        "role": "synergist"
      },
      {
        "muscle": "latissimus-dorsi",
        "role": "stabilizer"
      },
      {
        "muscle": "trapezius-lower",
        "role": "stabilizer"
      },
      {
        "muscle": "rotator-cuff",
        "role": "stabilizer"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "fingers",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "wrist",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "depression",
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "sport",
      "strength",
      "calisthenics"
    ],
    "movement_patterns": [
      "isolation-grip",
      "climb"
    ],
    "mechanics": "isolation",
    "force": "static",
    "kinetic_chain": "closed",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "isometric"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "optional": [
      "weight-vest",
      "dip-belt"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "804"
  },
  "id": "oec:hangboard-sloper-hang",
  "instructions": {
    "setup": [
      "Stand underneath a securely mounted hangboard equipped with sloper holds.",
      "Place both hands onto matching sloper holds using an open-hand grip, maximizing skin contact with the surface.",
      "Engage your core and keep your shoulders actively packed down and back."
    ],
    "steps": [
      "Transfer your weight smoothly off the ground until you are hanging fully from the slopers.",
      "Maintain a slight bend in your elbows and keep your shoulder blades depressed rather than hanging passively on the joints.",
      "Squeeze into the slope using wrist flexion and open-hand friction to prevent your hands from slipping off.",
      "Hold the position steadily for the desired duration.",
      "Step or lower your feet back to the floor in a controlled manner."
    ],
    "breathing": "Maintain steady, rhythmic breathing throughout the duration of the hang without holding your breath.",
    "cues": [
      "Max skin contact",
      "Pull through the wrists",
      "Active shoulders, no sagging"
    ],
    "common_faults": [
      {
        "fault": "Hanging with completely passive, relaxed shoulders.",
        "correction": "Keep the scapulae depressed and engaged, maintaining a small bend in the elbows to protect the shoulder joints."
      },
      {
        "fault": "Attempting to crimp or curl the fingers excessively on the rounded edge.",
        "correction": "Use an open-hand friction grip and rely on wrist engagement rather than trying to close your hand into a crimp."
      }
    ],
    "safety": {
      "precautions": [
        "Warm up the fingers, wrists, and shoulders thoroughly before hanging on slopers.",
        "Ensure a crash pad or clear, stable landing surface is beneath you in case your hands slip unexpectedly."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "duration_counted": "total",
    "load": {
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "duration"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {}
  },
  "name": "Hangboard Sloper Hang",
  "previous_ids": [
    "oec:sloper-hanging"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Sloper hanging",
        "url": "https://wger.de/en/exercise/804/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "marcelbader"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:hangboard-dead-hang"
    },
    {
      "type": "progression-of",
      "target": "oec:dead-hang"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "pronated",
      "width": "shoulder"
    },
    "position": "hanging"
  },
  "status": "active",
  "summary": "An isometric grip-training exercise performed by hanging from sloped holds on a fingerboard to build contact strength and open-hand grip endurance."
}