Abrahangs Protocol
10 min
Run through the Abrahang protocol within a low-intensity hangboard stimulus, working across a range of half crimp and open-handed grip positions.
The key is to keep the intensity very low throughout — your feet should never leave the ground. Lower onto your fingers and apply load while keeping the rate of effort minimal. This workout is built to be repeated frequently; performing it at high intensity leads to overtraining and injury.
Intent: Stimulate low-level force production in the finger flexors and connective tissues of the hand without accumulating fatigue, supporting tendon adaptation and long-term finger health when done consistently over time.
Exercises
Half 4 - Hang
Hang from a 20mm edge in the half crimp (four finger) position with proper shoulder engagement and a slight elbow bend. Focus on maintaining consistent finger position throughout the hang — if your fingers begin to open or shift, the load may need adjusting. Use a pulley system or added weight to achieve the correct intensity.
F3 Open - Hang
Hang from a 20mm edge in the front three open position with proper shoulder engagement and a slight elbow bend. Focus on maintaining consistent finger position throughout the hang — if your fingers begin to open or shift, the load may need adjusting. Use a pulley system or added weight to achieve the correct intensity.
M2 Open - Hang
Hang from a 20mm edge in the middle two open position with proper shoulder engagement and a slight elbow bend. Focus on maintaining consistent finger position throughout the hang — if your fingers begin to open or shift, the load may need adjusting. Use a pulley system or added weight to achieve the correct intensity.
F2 Open - Hang
Hang from a 20mm edge in the front two open position with proper shoulder engagement and a slight elbow bend. Focus on maintaining consistent finger position throughout the hang — if your fingers begin to open or shift, the load may need adjusting. Use a pulley system or added weight to achieve the correct intensity.
B3 Half - Hang
Hang from a 20mm edge in the back three half crimp position with proper shoulder engagement and a slight elbow bend. Focus on maintaining consistent finger position throughout the hang — if your fingers begin to open or shift, the load may need adjusting. Use a pulley system or added weight to achieve the correct intensity.
F3 Half - Hang
Hang from a 20mm edge in the front three half crimp position with proper shoulder engagement and a slight elbow bend. Focus on maintaining consistent finger position throughout the hang — if your fingers begin to open or shift, the load may need adjusting. Use a pulley system or added weight to achieve the correct intensity.
Try this workout in the app
Open in the Lattice Training app for guided timers, session logging, and progress tracking — install first, then tap “Open in app”.
