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hangboard training on rock rings

Original Post
Jon Zucco · · Denver, CO · Joined Aug 2008 · Points: 245

hangboard/training gurus,

I'm approaching that point in the cycle where I'll be hangin' around a lot more often. I have a set of rock rings at home that are hanging from a pull up bar in a way that positions them so that the holds face away from each, and the backs toward each other, so each one is rotated 90 degrees in either direction from facing the front. When hanging on them, my hands face each other instead of forward. I have been using them more for pull ups and lock off training using the jugs/sloper on the top, but am considering using them for general hangboard sessions when I don't feel like heading up to the gym.

I haven't noticed any so far, but will this orientation have any adverse effect(s)? Am I gonna die?

Thanks,
-Jon

Adam Leedy · · Austin, TX · Joined Sep 2008 · Points: 760

yur gunna die!

actually, I cant comment on the orientation and it's effects.
However, if you don't like the rotation, you could affix the rings to a small backing plate to keep them oriented the same way. I know the rock rings have a small hole that is used to mount them to the packaging. That wouldn't be weight bearing most probably but you could hang them from the cords, and run a screw through that hole into a piece of wood connecting the two, effectively keeping the orientation correct for a hangboard workout.

Jon Zucco · · Denver, CO · Joined Aug 2008 · Points: 245

The thing is, I would rather just go to the gym and use their hangboard than go through the trouble of trying to rig a way for the rock rings to face front. Just not worth the effort to me. But it's nice to do a hang session while I'm just hanging out at home.

Trad Princess · · Not That Into Climbing · Joined Jan 2012 · Points: 1,175
Jon Zucco wrote:The thing is, I would rather just go to the gym and use their hangboard than go through the trouble of trying to rig a way for the rock rings to face front. Just not worth the effort to me. But it's nice to do a hang session while I'm just hanging out at home.
You're probably right - putting two screws in a board would take a long time.
Jon Zucco · · Denver, CO · Joined Aug 2008 · Points: 245

it's the mounting of the board that poses the problem/pain. I live in a very old house (that i rent) with the original plaster walls and don't really feel like paying for and constructing a frame for a board to mount anything, let alone a couple of rock rings..

I also use them for trx and other types of exercises, so mounting them doesn't make sense.

Just wondering about whether hanging on them in their current orientation is a problem. If it is, I won't do it. If it isn't, great.

Trad Princess · · Not That Into Climbing · Joined Jan 2012 · Points: 1,175
Jon Zucco wrote:it's the mounting of the board that poses the problem/pain. I live in a very old house (that i rent) with the original plaster walls and don't really feel like paying for and constructing a frame for a board to mount anything, let alone a couple of rock rings.. I also use them for trx and other types of exercises, so mounting them doesn't make sense. Just wondering about whether hanging on them in their current orientation is a problem. If it is, I won't do it. If it isn't, great.
I think he meant to leave them hanging in place, but screw them to a rigid board or something to force them to face forward. Wouldn't have to mount them to the wall. Would that work?
Jon Zucco · · Denver, CO · Joined Aug 2008 · Points: 245

Yes, they are attached by the original cordellette that they came with, tied short, and slung over the pull up bar; hence the sideways orientation. What you suggest would work, Jake, but introducing any more distance between the rock rings and the bar decreases the space between my knees and the floor, negating the two sets of smaller pockets at the bottom. Which pretty much renders them useless for hangboarding (I've tried this already).

They are actually quite comfortable where they are for pull ups and lock off routines, and the little I've used them for hangboard sessions. I'm just curious to see if there are any potential negative effects on the wrists, shoulders, elbows, etc.

Optimistic · · New Paltz · Joined Aug 2007 · Points: 450
Jon Zucco wrote:Yes, they are attached by the original cordellette that they came with, tied short, and slung over the pull up bar; hence the sideways orientation. What you suggest would work, Jake, but introducing any more distance between the rock rings and the bar decreases the space between my knees and the floor, negating the two sets of smaller pockets at the bottom. Which pretty much renders them useless for hangboarding (I've tried this already). They are actually quite comfortable where they are for pull ups and lock off routines, and the little I've used them for hangboard sessions. I'm just curious to see if there are any potential negative effects on the wrists, shoulders, elbows, etc.
Maybe ask the Rock Prodigy guys? My sense is that this would represent a MAJOR deviation from what is established as the right way to do the hangboard stuff...I guess not necessarily wrong, but different. It seems like it would be really hard to get a reproducible load time after time with the movable rungs...

What about one of those blank slate hangboard mounts?
Jon Zucco · · Denver, CO · Joined Aug 2008 · Points: 245

Yeah, this is one of the possible negative effects I was thinking about. It may not be bad for my joints, but may not actually be all that great for emulating proper arm positioning for climbing strength.

---

The house was built in 1890 or something, so the door frames are all large and victorian, and don't jive with systems like the blank slate. I have a similar style pull up bar from my last place that fits over most frames, but not this one. I had to order a different one that mounts to metal brackets I've screwed into the sides of the door frame.

Long story short, this house is just not ideal for setting up what I'd like to, both in terms of construction and size. Otherwise I'd just build a campus board and a rock prodigy set up with a pulley for negative resistance. But alas... Rock rings and the gym will have to suffice for the time being.

Jon Zucco · · Denver, CO · Joined Aug 2008 · Points: 245
Adam Burch wrote: I think he meant to leave them hanging in place, but screw them to a rigid board or something to force them to face forward. Wouldn't have to mount them to the wall. Would that work?
Yeah, that might work. Thanks for clarifying that for me. I would still have to deal with screwing and unscrewing them from the board when I wanted to use them for other purposes. I'll toy with this idea though.
Taylor J · · Taos NM · Joined Nov 2010 · Points: 390

I also hang my rings from a pull up bar. I just used two loops of cord around the bar and a carabiner through the loop and hang the wrings from the carabiner faces them as you desire.

Mark E Dixon · · Possunt, nec posse videntur · Joined Nov 2007 · Points: 974
Jon Zucco wrote:hangboard/training gurus, I'm approaching that point in the cycle where I'll be hangin' around a lot more often. I have a set of rock rings at home that are hanging from a pull up bar in a way that positions them so that the holds face away from each, and the backs toward each other, so each one is rotated 90 degrees in either direction from facing the front. When hanging on them, my hands face each other instead of forward. I have been using them more for pull ups and lock off training using the jugs/sloper on the top, but am considering using them for general hangboard sessions when I don't feel like heading up to the gym. I haven't noticed any so far, but will this orientation have any adverse effect(s)? Am I gonna die? Thanks, -Jon
I don't see how the orientation is going to significantly effect the finger training (which isn't ideal on RR, but definitely better than nothing.)

Doubt it will bother anything else either, but if you start feeling tweaks in your elbows or shoulders, just stop using the rings.

Get strong though, Sucking my will to live is calling!
Stephen Ackley · · Flagstaff, AZ · Joined Apr 2011 · Points: 642

girth hitch the rings to your pull up bar.

Maybe swap in some new cord to get the length just right.

Rick Blair · · Denver · Joined Oct 2007 · Points: 266

I put a biner through the cord, throw it over the bar and clip back around the cord. End up with an edge loaded biner and the rings face the correct way.

Will S · · Joshua Tree · Joined Nov 2006 · Points: 1,061

I think a major issue, rather than which way they face, is the lack of stability having them suspended by a cord. For me the biggest deal with getting my hangs right is the liftoff part of the hang and controlling the weight from swinging too much and pulling me off the hold during that liftoff and immediately after. An unstable hang surface seems like it would really complicate/exacerbate that problem.

You might try something like this:

I assume your pullup bar that the rings are strung from is in a doorway? Maybe you can leave them hanging from the bar, but mount them to a board, and just drape the board across the door opening, so it spans the entire doorway.

So if the doorway were 3' wide, cut a 4' mounting board, screw the rings onto it, suspend the whole rig from the rings' cord off the bar as normal, board sits across the doorway and is then stable and with rings facing forward.

Just chucking out ideas, without knowing how your area looks, it's hard to scheme up a solution.

Jon Zucco · · Denver, CO · Joined Aug 2008 · Points: 245
Will S wrote:You might try something like this: I assume your pullup bar that the rings are strung from is in a doorway? Maybe you can leave them hanging from the bar, but mount them to a board, and just drape the board across the door opening, so it spans the entire doorway.
This is exactly the solution I thought of on the train ride home. Haven't implemented it yet, but probably will. I'm now trying to think of a way to make it quickly interchangeable between modes. I still want to be able to dismantle the set up, as it is in a well-trafficked area (that my girl friend would not want a board strewn across).

Plus I still really like using them as free hanging sloper jugs for Atomik Bomb-esque workouts.
Jon Zucco · · Denver, CO · Joined Aug 2008 · Points: 245
Mark E Dixon wrote:Get strong though, Sucking my will to live is calling!
awww yeah! Don't forget Ken T'ank -- that's my jam.
will ar · · Vermont · Joined Jan 2010 · Points: 290
Jon Zucco wrote: I had to order a different one that mounts to metal brackets I've screwed into the sides of the door frame.
The doorways in my place are too wide to use the commercial or homemade versions of blank slate so I rigged it off the same type of pullup bar you have. The hooks were bought from home depot and cost maybe a buck each.
hangboard

hangboard 2
5.samadhi Süñyātá · · asheville · Joined Jul 2013 · Points: 40

actually the external rotation you get when palms are in a neutral position is much healthier for your shoulders. one of the main drawbacks to hang board training is that it internally rotates the shoulder. this is not an optimal position to load the shoulder and hypergravity training like you do hangboarding.

Jon Zucco · · Denver, CO · Joined Aug 2008 · Points: 245

will a, thanks for posting up pics. That set up is what I had envisioned when thinking about getting the rock prod board. Which i guess I'll probably end up doing in the end. The rock rings are just rock rings, and really not ideal to use as a hangboard too.

5.sama, sorry, I'm a bit slow; are you saying that hanging on them the way I am is better (for the shoulders) than if they were facing the same direction, like a hangboard?

5.samadhi Süñyātá · · asheville · Joined Jul 2013 · Points: 40
Jon Zucco wrote:will a, thanks for posting up pics. That set up is what I had envisioned when thinking about getting the rock prod board. Which i guess I'll probably end up doing in the end. The rock rings are just rock rings, and really not ideal to use as a hangboard too. 5.sama, sorry, I'm a bit slow; are you saying that hanging on them the way I am is better than if they were facing the same direction, like a hangboard?
palms neutral ie facing each other is a healthier position to train your shoulders in especially if you are adding weight.
Guideline #1: Don't be a jerk.

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