The Monkee Grip 8-Week Hang Ladder (Digital Training Program)

The Monkee Grip 8-Week Hang Ladder

Build stronger hands, improve your hanging endurance, and follow a clear path toward the coveted two-minute hang.

The 8-Week Hang Ladder is a complete digital training program designed to meet you at your current ability. Whether you need both feet firmly supported or can already perform a full dead hang, the included placement assessment helps you identify the right starting stage.

From there, you’ll complete two purposeful sessions per week. Each workout tells you how long to hold, when to progress, when to repeat a session, and how to train without turning every hang into a maximum effort.

What’s included

• A nine-stage Hang Ladder placement assessment

• Separate tracks for supported and full hangs

• Eight weeks of structured training

• 16 planned sessions

• Supported lean, Australian-row, assisted-hang, dead-hang, and pull-up progressions

• Working-time calculations based on your current maximum

• Clear recovery and progression rules

• Baseline and final assessments

• Printable training logs

• A gradual introduction to Level 2 Grips after reaching the two-minute milestone

Start at the right level

You don’t need to perform a full hang to begin. The program starts with a bar in front of you and your feet securely on the floor. As your grip improves, you’ll gradually lean farther back, progress toward a heel-supported row position, reduce assistance during overhead hangs, and eventually work toward full dead hangs and pull-ups.

Already hanging without assistance? Your baseline result determines your training time so you can build endurance while keeping most sessions below your maximum.

Train with a plan

Most training hangs are performed below your maximum capacity. This allows you to accumulate controlled practice while giving your hands, elbows, and shoulders time to recover between demanding sessions.

The program shows you how to progress one variable at a time:

• Increase your body angle

• Reduce foot or band assistance

• Add controlled holding time

• Improve your pulling variation

• Build toward a 120-second hang

• Begin training with smaller-diameter Level 2 Grips

Eight weeks represents one complete training block. Your result may be a deeper supported position, less assistance, your first full hang, a longer maximum hold, or the two-minute milestone. The program gives you a clear next step wherever you finish.

What you’ll need

• Original or Level 1 Monkee Grips

• A secure exercise anchor appropriate for your chosen position

• A timer

• A stable foot support or resistance band if assistance is needed

A cable machine and Monkee Grip Cable Adapter are optional.

Digital product

This purchase includes one downloadable 26-page PDF training program and printable workbook. No physical product is included. Your download will be delivered electronically after purchase.

For personal use only.