Függeszkedés létrán
This is a static ladder hang measured by time. It trains grip and shoulder control without travelling along the ladder. Main target: upper back. Starting point: 3 × 20–40 seconds without position drift.
Instructions
Setup
- Inspect the ladder, one chosen rung and the step-down area. Do not use a wet, loose or damaged rung.
- For Függeszkedés létrán, keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.
- Check the rung, use a secure two-hand grip and make sure the landing area is clear. Step or use a safe platform to reach it.
Execution
- Set the shoulders gently away from the ears and hold still for the prescribed time. Step down before the grip opens; do not drop.
Range, tempo and breathing
- Hold 3 × 20–40 seconds without position drift. End the set when alignment changes.
- Keep breathing continuously behind a steady brace. Do not hold the breath to extend the timer.
Common mistakes and prevention
- Do not swing, change rungs or wait for complete grip failure. Shorten the hold and use a lower rung or foot support.
Regression and progression
- Shorten the hold or keep light foot support on a stable platform.
- Add a few seconds only while the shoulders and grip stay controlled; do not add swinging or traversal.
Stop signals
- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Stop as well if the route, landing area, grip or machine is no longer secure.
Add to your plan
AnyGear can automatically schedule this exercise when your upper back is recovered.