Strength
Sloper hanging
Master open-hand grip strength and forearm stability with this fundamental climbing-based static hold.
How to perform.
Follow the sequence — setup is half the lift.
Place both hands onto a set of sloper holds on a hangboard or climbing wall, ensuring your palms make maximum contact with the surface.
Engage your shoulders by pulling them down and back into a packed position while keeping a slight bend in your elbows to protect the joints.
Slowly lift your feet off the ground to transfer your full body weight onto your hands while maintaining an open-hand grip style.
Keep your core tight and your body still to prevent swinging, which can break the friction between your skin and the hold.
Hold the position for a predetermined amount of time, focusing on even pressure through all fingertips.
Lower your feet back to the ground in a controlled manner before your grip reaches total failure.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Over-gripping with the thumbs which disrupts the open-hand mechanics
- Allowing the shoulders to shrug up toward the ears during the hang
- Using excessive chalk which can sometimes reduce friction on certain sloper textures
- Holding the breath instead of maintaining steady intra-abdominal pressure
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.