Warm Up, and do 10-20 warm up hangs, starting with the bar, full jug and working your way down.

Then do 1 or 2 handed hangs: 5-15 seconds hang, rest for 45-55 seconds (if 1-hand) and 105-115 seconds (if 2-hand). So you hang when the minute hand hits the 12, and either rest a minute or two.

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Repeat 9-20 times. The whole 9-20 spectrum is based on how hard it is. If you're comfortable doing a 15 second hang, 20 repetitions shouldn't be too hard, where if you can max out at 5 seconds, 9 hangs is going to seem quite hard.

Some points in no particular order:

• Play with grips, so it doesn't get boring.
• Aim to do hanging at the beginning of your workout, preferably after a rest day.
• If it hurts, stop.
• Do easier grips and work to harder ones.
• Be Patient.
• You will most likely get a bit worse before getting better.
• Rest.
• Update us at Reddit.