THE WHAT & HOW
This introduction to 'Wall-communication' opens with getting to grips with a new addition to the practice environment. Whilst its primary function is capacity-development, building the strength to hang for longer periods of time to lay the foundations for more complex displacement-patterns on the wall, it also brings attention to optimal STRUCTURE for economical hanging in the 'Cat-hang'.

Notably, in the 'Cat-hang', the feet are close together and are brought as HIGH as possible, pulling the knees APART to make space for the body to sit between. This allows for pushing the feet TOWARD the wall, minimising undesirable downward force which offers poor support for the body and ultimately leads to slipping down. Combined with a consistent downward pull from the hands/arms, and even slightly away from the wall, a clamp-like synergy of the body is created making the milestones more achievable.

Hanging is developed in both straight and bent-arm positions across 4 different grips for complete development. For those without climbing experience, it is normal for the grip, notably the 1st phalange only, to feel completely inaccessible without foot-assistance. Rest assured that frequent & consistent practice will slowly but surely improve that capacity over time. For those with climbing experience, this work has been proven to both maintain & build grip-capacity further.

Resource contents:
0:10 - Straight-arm hang
0:34 - 'Cat hang' (straight-arm)
1:13 - 'Cat hang' (bent-arm 1: maximally closed)
1:35 - 'Cat hang' (bent-arm 2: 90°)
1:55 - Wall-grip conditioning dropset (4 positions):
2:15 - 1: False-grip
2:32 - 2: 3rd phalange
2:45 - 3: 2nd phalange
3:15 - 4: 1st phalange

Milestones (MS) for all grip variations: Male = 30" work, 30" rest / Female = 15" work, 30" rest

PROGRAMMING RECOMMENDATIONS:
A 'drop-set' structure is presented for developing grip-strength and familiarity in both 'Straight-arm hang' and 'Cat hang' (straight & bent-arm) forms. It opens with the 'False-grip' (FG) - those unfamiliar with with it can prepare the wrist & develop range with this routine here: https://www.movemorevrl.com/videos/false-grip-wrist-prep - and becomes progressively more challenging as the phalanges are reduced. Perform one dropset (each grip-variation just once), starting with 60" rest between grips, but reducing down toward a ca. 1:1/2 work:rest ratio over time to condition.

As a fantastic pairing, a ‘Straight-arm support’ or ‘Traverse’ can be interjected between the sets of the dropset for a wall push-pull combo, which will ultimately lay the foundations for pulling & pushing strength-skills in the pullup, dip, and ultimately the wall muscle-up. In making a pair, as the grips become more challenging as the dropset progresses, likewise the support variation can be progressive with each grip through the set.

It is recommended to develop BOTH straight-arm & bent-arm, either in the same session, or alternating each session. Practicing a total of 2-3x per week will be sufficient for consistent capacity-gains. Keep in mind that, as this is high-intensity pulling work, it may "clash" with other vertical-pulling projects (e.g. work on bars and rings) in terms of recovery. Consider, then, dropping other projects until you are sure of your recovery ability. This work in itself, however, does serve for comprehensive pulling development HORIZONTAL-rowing variations may be added elsewhere in wider programming if structural-balance is a concern).

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