7 Tips to Master Hanging Obstacles at Your Next Spartan Race — Adventure Driven Fitness (2024)

Hanging obstacles are hard. Really hard. For many people, Spartan Ape Hanger, Twister, and Beater are automatic fails. They smoke your grip, require loads of shoulder mobility, and can be technically difficult. These aren’t grandpa’s monkey bars.

Well, enough of that. No more fails.

In this article, I’ll show you my top 7 training tools and techniques to never fail another hanging obstacle. I’ll show you easier, more efficient climbing techniques. And I’ll show you some of the best ways to train your strength and endurance.

It’s still up to you to put in the work. But with these tips, you’ll start crushing the hanging obstacles at your next OCR.

You can navigate the 7 tips with the following links.

1. Build a Solid Foundation of Hanging

2. Master the MovNat Front Swing Traverse

3. Master the MovNat Side Swing Traverse

4. Get Strong in All Positions

5. Master the MovNat Bent Arm Traverse

6. Take Advantage of Gripper Training

7. Get Lean: To Move Like a Gymnast, It Helps to Look Like a Gymnast

1. Build a Solid Foundation of Hanging

A lot of racers simply run out of grip strength. Others get shoulder pain at the mere sight of a hanging obstacle. A consistent hanging practice combats both challenges.

To get started, I recommend two-handed dead hangs. Just hang from an overhead bar for as long as you can. You can start slow with as little as 1-3 sets performed twice a week. Record your time and try to add a few seconds from one week to the next.

If progress stops, you can try adding some sets or additional days of training. In some cases, it helps to reduce the number of sets. This is especially likely if your grip strength is getting a lot of work from your other training.

Dead Hang Cues:

• Position: Keep your head between your ears and your ribs down.

• Tension: Maintain some tension in your shoulders and elbows.

• Strain, Not Pain: Although these can get brutal, you do not want to experience any joint pain or anything sketchy. Listen to your body.

Aim for an intermediate level of strength. For men, that means a two-minute hang. For women, it means a 90-second hang. Once you hit that, you can try single-arm hangs, adding external weight, or hanging from a folded towel.

2. Master the MovNat Front Swing Traverse

Front Swing Traverses are a great way to tackle many hanging obstacles, including the Spartan Ape Hanger, Beater, and Monkey Bars. They have the potential to transform your shoulder mobility and strength while further improving your grip. And once you master the movement, it becomes nearly effortless and loads of fun.

You can start with as little as 5-10 minutes of practice 1-2 times per week. You can increase your training volume as your strength and mobility improve. Once you’ve mastered the movement, it takes almost nothing to maintain. Generally, I’ll practice a few times in the final weeks before a race, but it isn’t part of my weekly routine.

To make it harder, you can practice ascending and descending. If you get comfortable reaching up and down as you traverse, you’ll never struggle through Ape Hanger or Beater again.

Front Swing Traverse Cues:

• Utilize a Swing: Almost all the work is done through the swing of your body. When done correctly, it is nearly effortless.

• Forward Swing: Your hands only move forward when you are swinging forward.

• Ascend and Descend Slowly: Use a shorter reach when changing elevation. Don’t skip rungs, for instance, on the climb up or down on the Spartan Ape Hanger.

3. Master the MovNat Side Swing Traverse

Side Swing Traverses are another great hanging obstacle technique that works well on the long pipes of the Spartan Multi Rig and on hanging board obstacles. When paired with the Front Swing Traverse, they provide substantial shoulder mobility and strength.

Here too, start with a 5-10 minute session 1-2 times per week. I’d recommend getting familiar with the Front Swing Traverse first, but you don’t have to.

Side Swing Traverse Cues:

• Utilize a Swing: Almost all the work is done through the swing of your body. When done correctly, it is nearly effortless.

• Forward Swing: You only move forward when you are swinging forward.

• Backward Swing: When you are swinging back, your trail hand catches up.

• Ascend and Descend Slowly: Use a shorter reach when changing elevation. Don’t skip rungs, for instance, on the climb up or down on the Spartan Ape Hanger.

4. Get Strong in All Positions

Many hanging obstacles force you to use bent arms or pull yourself up. You can’t simply hang on straight arms and rely on grip strength. To build strength in all positions, nothing beats a full range of motion pull-up.

Pull-ups strengthen and build the major muscles of your back, including your lats, rear delts, biceps, and grip. It’s the quintessential vertical pull and builds strength that transfers well to all climbing and traversing.

Once you can do 5 pull-ups, focus on developing a full range of motion. Start from a complete dead hang and try to get your chest to the bar. Most people can make progress with anywhere from 5-10 sets per week. Just make sure you’re fully recovered between sessions.

Once you can get your chest to the bar, you can focus on adding reps or try adding weight.

Would you like to take a deeper dive into building a strong athletic back? Check out my article, Forging a Strong, Athletic Back at Home: A Practical Guide.

Pull-Up Cues:

• Start Strong: Start from a hang under a full stretch. Maintain a touch of tension in your elbows and shoulders.

• Utilize a Full Range of Motion: At a minimum, get your chin over the bar. Pull your shoulder blades together at the top of each rep and hold for a split second.

• Controlled Descent: Lower yourself down slowly and with control back to a full dead hang. This controlled descent not only encourages muscle growth but also reduces the risk of injury.

• Avoid Any Nonsense: No kipping, kicking, or wriggling.

5. Master the MovNat Bent Arm Traverse

Bent Arm Traverses are a critical but difficult skill for obstacle course racers. Because your hand stays higher on the bar, peg, or ring, you’re able to maintain a far better grip. This really matters when traversing wet, muddy, or otherwise difficult points of support. It’s also far faster and a great way to tackle the Spartan Twister Obstacle. But it requires substantially more strength.

As with the other traverses, a little practice goes a long way. These are especially taxing, so make sure you’re fully recovered between sessions.

Bent Arm Traverse Cues:

• Use Your Legs: Notice that I’m “bicycling” my legs. This helps maintain balance and takes some of the weight off during each reach.

• Base of Strength: Build a solid base of strength with full range of motion pull-ups.

• Calluses: I typically use a pumice stone to shave any calluses flat. You don't want to eliminate them, but you don’t want them getting so big they catch and tear.

6. Take Advantage of Gripper Training

Grip strength is ridiculously hard to improve for most people, and relying on hanging and lifting is very likely to hit a limit. On top of that, most obstacle courses require a grip that’s strong across a wide range of motion. For instance, the dreaded Spartan Olympus wall. If you’re only strong lifting or hanging from a traditional-sized bar, you’re going to struggle.

To build a broad, versatile grip, I recommend hand gripper training. It trains your grip across a wide range of motion, making you strong at a wide range of grips. It’s easy to measure progress and implement progressive overload, and it doesn’t take much equipment.

Personally, I’ve found it easy to overtrain my grip. Combining pull-ups, hanging, and traversing with gripper work is probably too much for most people. I recommend setting clear goals and prioritizing your training. To get started, try doing 1-2 sets two times per week in combination with your regular strength training. If you’re recovering well, you can try adding sets, days, or some hanging work.

Hand Gripper Cues:

• Use a Full Range of Motion: Squeeze until the gripper clicks, and let it all the way back out. Get strong in all positions!

• Explosive Squeeze: Give it everything you’ve got.

• Slow Eccentric: Use a slow and controlled eccentric.

7. Get Lean: To Move Like a Gymnast, It Helps to Look Like a Gymnast

Stripping off 5, 10, or 15 pounds of fat can transform your climbing and hanging. To appreciate the magnitude of difference, try hanging, doing pull-ups, or traversing with any added external weight. Even just 5 pounds is noticeable.

Moreover, getting lean corresponds to broad athletic performance in most sports. Elite marathoners, triathletes, climbers, and gymnasts are all very lean, with a typical body fat percentage between 5-12% (for men). That’s lean enough for well-defined abs.

If you’d like help getting leaner, I have several articles you’ll find helpful:

• 10 ways to manage your hunger for year-round visible abs

Closing Thoughts

One of the most intimidating parts of an obstacle course race is the hanging obstacles. But they don't have to be. Put these tips to consistent use, and you’ll fly through them. Did any of the tips surprise you? Which ones are you going to tackle first?

Thanks for reading!

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• How hard is a Spartan Ultra?

• Rail Walking: How to Build Ninja-like balance for your next OCR

• 5 Moves to Build Explosive Strength for Your Next OCR