Abrahangs protocol
10 min
The Abrahang protocol from Emil Abrahamsson. A very low intensity workout designed to be completed frequently to stimulate force production in the forearms.
10 sets over 10 minutes
Half crimp: 3 sets Front 3 finger open: 3 sets Middle 2 finger open: 1 set Front 2 finger open: 1 set Middle 3 finger half crimp: 1 set Front 3 finger half crimp: 1 set
The key is to maintain a low intensity at all times. A good guideline is that your feet should never leave the ground at any time during this workout. You should lower onto your fingers and apply load whilst keeping the rate of effort super low. Doing this workout frequently and at a high intensity can result in over training and injury.
The original protocol used M2 and F2 half but we increased to 3 fingers based on athlete feedback.
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”.
