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Deadhanging Exercise Routine with David Mason | Training and Skills

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.

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