If you’re a climber, you know that having a hangboard is essential for training at home. But if you don’t have the space or money for a traditional hangboard, a door frame hangboard is a great alternative.
Door frame hangboards are portable and easy to install, making them perfect for climbers of all levels. They’re also a great way to get a full-body workout, as they can be used for exercises that target your fingers, forearms, and core.
Benefits of Door Frame Hangboards
There are many benefits to using a door frame hangboard, including:
- Increased finger strength: Hangboarding is a great way to increase finger strength, which is essential for climbers. By hanging from the board for short periods of time, you can gradually increase the amount of weight you’re able to support.
- Improved forearms: Door frame hangboards also help to strengthen your forearms. This is important for climbers, as strong forearms are necessary for holding on to holds for extended periods of time.
- Enhanced core strength: Hanging from a door frame hangboard also engages your core muscles. This is important for climbers, as a strong core helps to stabilize your body and prevent injuries.
- Convenience: Door frame hangboards are portable and easy to install, making them perfect for climbers of all levels. You can use them at home, in the gym, or even on the go.
- Affordability: Door frame hangboards are much more affordable than traditional hangboards, making them a great option for climbers on a budget.
How to Choose a Door Frame Hangboard
When choosing a door frame hangboard, there are a few things to keep in mind:
- Width: Door frame hangboards come in a variety of widths, so it’s important to choose one that is the right size for your door frame. The width of the board should be slightly narrower than the width of your door frame, so that it fits snugly without being too tight.
- Depth: Door frame hangboards also come in a variety of depths, so it’s important to choose one that is the right depth for your hands. The depth of the board should be deep enough to allow you to get a full grip, but not so deep that it’s uncomfortable.
- Features: Some door frame hangboards come with additional features, such as jugs, slopers, and pockets. These features can be helpful for climbers of all levels, as they allow you to target specific muscle groups.
How to Use a Door Frame Hangboard
Once you’ve chosen a door frame hangboard, you can start using it to improve your climbing skills. Here are a few tips for getting started:
- Start slowly: When you first start using a door frame hangboard, it’s important to start slowly. Gradually increase the amount of time you spend hanging from the board, as well as the amount of weight you’re able to support.
- Use proper technique: When hanging from a door frame hangboard, it’s important to use proper technique. Keep your shoulders relaxed and your core engaged. Avoid swinging or jerking, as this can put unnecessary stress on your joints.
- Listen to your body: It’s important to listen to your body and rest when you need to. If you experience any pain, stop hanging and consult with a medical professional.
Exercises for Door Frame Hangboards
There are a variety of exercises that you can do with a door frame hangboard. Here are a few examples:
- Finger curls: Finger curls are a great way to increase finger strength. To do a finger curl, simply hang from the board with your fingertips and then curl your fingers up towards your palms.
- Forearm holds: Forearm holds are a great way to strengthen your forearms. To do a forearm hold, simply hang from the board with your forearms parallel to the ground. Hold the position for as long as possible.
- Core hangs: Core hangs are a great way to engage your core muscles. To do a core hang, simply hang from the board with your feet off the ground. Hold the position for as long as possible.
Conclusion
Door frame hangboards are a great way to improve your climbing skills. They’re portable, easy to install, and affordable, making them perfect for climbers of all levels. With a little bit of practice, you can use a door frame hangboard to increase your finger strength, improve your forearms, and enhance your core strength.
Here are a few additional tips for using door frame hangboards:
- Use a spotter: If you’re new to hangboarding, it’s a good idea to use a spotter. A spotter can help you to avoid falling if you lose your grip.
- Warm up: Before using a door frame hangboard, it’s important to warm up your fingers and forearms. This will help to prevent injuries.
- Cool down: After using a door frame hangboard, it’s important to cool down your fingers and forearms. This will help to reduce muscle soreness.
- Be patient: It takes time to build finger strength. Don’t get discouraged if you don’t see results immediately. Just keep practicing and you will eventually see improvement.
Here are a few sample door frame hangboard workouts:
Beginner Workout
- 3 sets of 10 finger curls
- 2 sets of 10 forearm holds
- 1 set of 10 core hangs
Intermediate Workout
- 3 sets of 12 finger curls
- 3 sets of 15 forearm holds
- 2 sets of 15 core hangs
Advanced Workout
- 3 sets of 15 finger curls
- 4 sets of 20 forearm holds
- 3 sets of 20