I’m a competitive person, by nature. So when I completed my first Spartan as well as first (also last) BattleFrog within two weeks of each other, I learned quickly what my strengths and weaknesses were. One common theme was grip strength.
Because so many obstacles put your grip to the test (rigs, monkey bars, heavy carries, etc), fatigue can become an issue. Going into both races, I had trained grip strength pretty heavily by doing various towel pull-ups, weighted carries, and dead hangs. After them, I still wanted to improve.
A friend of mine, who had done BattleFrog Xtreme, gave me an idea. If you’re unfamiliar, BFX had racers complete as many 8k laps as possible. Each lap for this particular race included a jug carry, monkey bars and two rigs, which is where I struggled. He had completed both rigs in the elite lane all three laps he ran. When he could see how impressed I was, he mentioned that he was a rock climber.
I had known that climbing improved grip strength, but this had me sold. Unfortunately, I don’t have easy access to a mountain or rock wall and buying a hangboard/fingerboard can be a bit pricey. So I decided to do the next best thing: make my own hangboard.
Because I’m not the most handy person in the world, I began doing some research. After taking some advice from various online sources, I dove head-first into building a board that would fit my mounting location. I didn’t need the board to be pretty. Function here is the most important aspect. The space available to attach the board was about one foot tall and three feet wide. As I said before, I’m not contractor. This setup has worked for me but, depending on your situation, you may want to do things a bit differently.
What I used:
- Plywood (½” thick) – My local hardware store sold it in 2’x4’ sections, so I cut it in half and doubled it up to make a 1” thick piece for more stability.
- Several 2″ x 4″ pieces – I used these to mount the plywood to, but also as my holds. Most hardware stores have scrap piles sold up to 70% off.
- Wood screws – To hold the two pieces of plywood together so that I could drill, which will come later. If you go with a 1” thick piece, you may not need these.
- Bolts/washers/nuts – For the holds, I used ½” thick and 3” long hex head bolts matched with the proper washer and nut. Hex head lag bolts (½” thick / 5” long), with washer, were used to mount the board above my door frame.
- Tools – This includes a drill, drill bits, torque wrench, socket set, wrench, and whatever you normally use to cut wood.
How I used it:
- I cut two lengths of 2×4 at one foot to attach to the back of the plywood, serving as a gap between the plywood and mounting surface. This helped because, when changing holds, I needed space behind the plywood to use my wrench so that the nut could be either tightened or loosened. This makes the board completely adjustable!
- I then cut the plywood into my two 1’x3’ pieces. I used the wood screws to attach these pieces to the previously cut 2x4s. This kept the two pieces of plywood together so that I could drill the holes.
- I used my ½” drill bit to put holes about 2” apart in the plywood. You can use whatever distance you’d like, but just make sure that if you cut a longer hold, you measure the holes to match.
- Using the remaining 2x4s I had purchased, I measured and cut various lengths for holds. Some were 3” wide, others 4” and a few as long as 8-10”. I used a spade bit to drill down into the wood slightly so that the hex head was recessed. I also did this to the corners of the plywood for when I was ready to mount. Be sure to make it large enough for your socket. I then used my ½” drill bit again to make a hole in the 2×4 pieces. In the larger ones, I put two. Once the holes were drilled, I sanded down each edge to prevent splinters.
- (This part may require a friend) I had my dad hold the board on the mounting location so that I could pre-drill the holes for the lag bolts. Since the hex head lag bolt still needs wood to grab onto as it goes in, I pre-drilled the holes a few sizes smaller than the bolt.
- Once all the holes were drilled, I used a torque wrench to insert one lag bolt into each corner. A washer was used so that the hex head didn’t dig into the wood.
- After the board was mounted, it was time to attach the holds! To attach the hold, I simply lined up the hole in the 2×4 with the plywood, inserted the bolt through the front and attached the washer and nut on the back. Holding the nut with an adjustable wrench, I used the proper socket size to tighten via the front hex head.
And there you have it! With only a few items from the local hardware store, I was able to build my own hangboard. Now I have been able to add a variety of deadhangs, pull-ups and even hold transitions to my training.
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