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.
