Stone Hanger Warm-up

There are 3 main methods of warming up with a Stone Hanger, depending on what gear is available to you:

1. Dynamic pulls

• Finger curls with a resistance band.
• Start light and progress the load.
• Begin with open hand --> half crimp --> full crimp.
• 5-8 reps, 2-3 sets for both hands for each hold position.

2. Body-weight pulls

• Attach the hangboard with a sling above your head.
• Keep your feet planted for support.
• Start with longer hangs with low intensity.
• Progress to shorter hangs with higher intensity. 

3. Isometric pulls

• Important: start with low weights: 10-20kg
• Use a lifting pin and weight plates.
• Lift for 5-10sec and rest for minimum 45sec per hand.
• Perform 5-8 reps for each hands position

Our tools are designed for progressive overload and long-term improvement. Your grip, skin and finger strength will develop and improve over time. Warm-ups are designed to prepare you for a climbing sessions but also as a prehab and injury prevention tool.