The Hidden Dangers of Timed Hangboard Training
Updated: 2 hours ago
We all know the feeling. You're in the middle of a set, your muscles are burning and you keep glancing at the countdown because you're sure the past 30s have been 2 minutes at least. 15 seconds left, ok that's 10s then 5s. I got this. Etc.
However, if your timer is on the floor or not in front of you at eye level - if you're looking at it you're putting your neck into tension. Over time this will become tight, cause pain, imbalances and potential injury. It's a subtle, yet very common thing with climbers.
To maintain your neck health, incorporate neck and shoulder strengthening exercises, and focus on good posture during training,
Good posture in general in life will save you a world of headaches (very literally)!
Why Looking Down During Timed Hangs Causes Neck Strain
The repeated neck flexion - bending your head forward - puts stress on the muscles and joints in your neck.
The neck is designed to support the head in a neutral, upright position. When you tilt your head forward, the weight of your head on the cervical spine effectively increases. For example, a head that weighs about 4-6kg can feel like 20kg when bent forward at a 45-degree angle. This extra load strains the muscles, ligaments, and discs in your neck.
During hangboard training, this strain is compounded by the fact that your upper body is already under tension. Your shoulders, arms, and back muscles are engaged to hold your body weight. Adding neck flexion means your neck muscles must work harder to stabilise your head, often leading to fatigue and discomfort.
Muscles Involved and Affected by Neck Position During Hangboard Training
Several key muscles are involved in supporting your head and neck :
Sternocleidomastoid (SCM): (i.e the muscle that took me the longest to spell correctly). This large muscle runs from the base of your skull behind your ear to your collarbone and sternum. It helps flex and rotate the neck. When you look down repeatedly, the SCM works overtime to hold your head in that position.
Upper Trapezius: Located from the neck to the shoulder, this muscle helps support the head and shoulders. It can become tight and sore when the neck is flexed for long periods.
Levator Scapulae: This muscle connects the upper cervical spine to the shoulder blade. It helps lift the scapula and stabilise the neck. Prolonged neck flexion can cause it to become tense and painful.
Deep Neck Flexors: These smaller muscles stabilise the cervical spine. They may weaken over time if the neck is habitually bent forward, leading to poor posture and increased strain.
Suboccipital Muscles: These tiny muscles at the base of the skull control fine head movements. They can become tight and cause headaches when overworked.
When these muscles are strained or imbalanced, you may experience neck stiffness, headaches, and potentially shoulder pain. Over time, poor neck posture during hangboard training can contribute to chronic issues such as cervical disc problems or nerve irritation.
Enough Talk. Tell Me How to Avoid Neck Strain During Hangboard Training
Consider these adjustments:
Use a Timer at Eye Level: Place your timer or stopwatch at eye level so you can glance straight ahead instead of looking down. This reduces neck flexion and keeps your cervical spine in a neutral position.
Wear a Smartwatch or Use Voice Timers: Using a smartwatch on your wrist or a voice-activated timer can eliminate the need to look down at all.
Limit Glances: If you must use a floor timer, try to minimise how often you look down. Set the timer to beep loudly so you only need to glance once at the start or end of each interval.
Strengthen Neck and Shoulder Muscles: Incorporate exercises that target the neck stabilisers and upper back muscles. This can improve endurance and reduce fatigue during training.
Maintain Good Posture: Keep your shoulders engaged pulling backwards and avoid shrugging. Engage your core to support your upper body and reduce unnecessary tension in your neck.
Take Breaks and Stretch: Between hangs, gently stretch your neck and shoulders to relieve tension. Simple movements like neck rotations and shoulder rolls can help.
Why Neck Health Matters for Climbers
Your neck plays a crucial role in climbing beyond just supporting your head. It helps maintain balance, spatial awareness, and coordination.
Ignoring neck strain during hangboard training may lead to:
Reduced training quality due to discomfort
Increased risk of injury during climbing or daily activities
Chronic pain that requires longer recovery times
By adjusting your training setup and paying attention to neck posture, you can avoid these issues and keep your body strong and healthy.
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