£2.95 Shipping for Orders up to £30. Free Shipping over £60

More Info

Deadhanging Exercise Routine with David Mason

The video is by Moon athlete David Mason, and he talks through Deadhang training using the Moon Deadhang rung. Below the video is a breakdown of the exercise:


To find your maximum weight, you need to deadhang a 20mm edge with enough weight added to cause you to fail at exactly 12 seconds. This is your training max weight. It should only be treated as a baseline though, if it feels too easy you should increase the weight.

Finding your max weight will constitute a session in itself and shouldn't be incorporated in this workout.

Warm up Routine

  • 5-8 secs with 50% max weight added
  • 1-3 mins rest
  • 5-8 secs with 75% max weight added
  • 1-3 mins rest
  • 5-8 secs with 95% max weight added

Then 3-4 mins rest

  • 5 sets of 10 second hangs at your predetermined  maximum weight.

Rest 2-4 mins between sets.

Adjust weight to your level so you complete all 5 sets.

Summary

Warm up - 3 sets of hangs at 50%, 75% and 95% of max added weight with 1-3mins between sets.

Rest 3-4 mins.

Session

  • 5 sets of 10 second hangs with max added weight with 2-4 mins between sets.
  • Adjust weight up or down to complete 10 secs each set. 
  • Maintain strict form with the fingers.

Purchase Deadhanging or Campus Rungs