Best forearm exercises for rock climbing reddit. What you described only trains finger flexion.

Best forearm exercises for rock climbing reddit. It would be very bad to hangboard without a fair bit of climbing experiance. Turning sledgehammers from side to side, grabbing it at different lengths to vary the resistance. In-store pickup & free shipping. What is the best way to grow juicy forearms? Hand grippers, DB wrist curls/extentions? Etc 49 votes, 77 comments. This is why I said climbing holds, rather than a hangboard. When I started I could do v2 and muscle through some v3s Now my technique is vastly improved but I’m still climbing v3s and can barley do some v4s. My main tokens for the debate on what seem most useful: Mar 16, 2022 · One of The Best Rock Climbing Exercises for Climbers: Static Holding in Forearm Support for Balance, Body Tension, Coordination In addition to fitness, strength and strength endurance, body tension and balance are important in bouldering. Reddit's rock climbing training community. So if you really want to develop those solid rock climbing forearms that so many professional climbers seem to have, then you need to perform direct training. Apr 21, 2018 · I’ve been climbing for about a month now, and I want do everything in my power to get better. Lift your leg and extend it towards your elbow trueDeadhang/active hang on a bar is one of the best grip/forearm bodyweight exercises. There is a rock climbing gym by my house, that has tons of walls and stuff, along with tons of exercise equipment kinda like a gym area. Search by state to get directions, hours, and contact info for electronics stores near you. Shop the Best Buy Deal of the Day for deals on consumer electronics. Best workout for rock climbing? Hi r/fitness, I've been rock climbing for the last six months and want to improve my strength to help with this (wasn't very active before). You can get beefy strong forearms without specific forearm work: grip the hell out of dumbbells when using them, do lots of pull-ups and squeeze the bar hard, do farmers walks and rows and (you guessed it) squeeze the bar/dumbbell. There are lots of little tendons in the hands, wrists, and of course elbows that don't get strong as fast as your muscles. I highly recommend a book called “climb injury free” it covers lots of common rock climbing injuries and overuse ailments. Not a home gym exercise but figured I'd mention it cause it works the forearms that much People always say this, but honestly, I disagree. This means you might have to climb with slightly sore forearms for a couple weeks before your body catches up. I definitely feel like I'm working my forearms while working out but only as a result of lifting for other muscle groups. I've been climbing pretty regularly since 2013, but as soon as I started to reach into the 12's 2 years ago and project harder routes for me, I've been experiencing lots of finger injuries. Therefore, forearm massage is a great way to help you recover after a bouldering or climbing session. If you Is wrist curls, reverse curls or static holds like just holding a bar or farmers walk best for forearm mass? My upper arm is starting to get alot bigger in contrast to my forearms. Building forearms Is a normal workout program enough? Exercises like deadlifts and Romanian deadlifts, chin ups, rows and everything that involves grabbing should activate your forearms, but is that enough or should I introduce some forearm focused exercises? Archived post. Hey guys, I recently purchased an NSD Powerball and it seems like a great tool to workout the extensors and flexors of the forearm. I have dumbbells and a straight bar and will be joining back to the gym soon, so I was wondering does anyone know of good workouts for forearm development that I can do either at home or in a gym. These training exercises for rock climbing and bouldering will help you build strength and improve balance. (?) I dont have any strength pressing anothers hand. I usually do upper body on a climbing day and skip the lats and forearms since those get worked a lot during climbing. Forearm massage has also been shown to reduce muscle soreness severity post-exercise (Source). Forearm Anatomy Although the forearms may look relatively small, they are, in fact, a remarkably intricate set of muscles encompassing four distinct categories: I have seen a few articles talking about the benefits of using a rice bucket and showing how to perform the exercises, but I am somewhat skeptical. Any recommendations for good forearm/wrist stretches? I've been trying to warm up more on easier climbs, but maybe it would help to do slab or climbs that are less hand/arm intensive earlier on? Jan 27, 2024 · Explore our guide to six-arm workouts for rock climbers and elevate your climbing prowess. Looking at climbers like Alex Honnold, he has decent forearms, but not bodybuilder level forearms. I’ve found that my biggest weakness right now is my forearm strength. It's worth a shot. I took a pretty long break from climbing once covid started. A hangboard would be recommended, or rock rings as a less effective alternative. I can't climb for too long before I can legitimately feel my forearms give out. Training forearms specifically would add muscle in supporting muscle groups which can reduce injury. I do about 35 kg barbell biceps curls (if this helps u at all). 40 votes, 80 comments. I was wondering if some of you had any input on its effectiveness? I've been getting mixed reviews lately and wanted to get r/climbing 's opinion! Thanks Oct 18, 2024 · Strength Training Program for Climbers This is a strength training program for intermediate-level climbers who want to get stronger to help improve climbing performance. 9 core exercises for climbers 1. Its pretty balanced but u gotta let ur body get used to it for a few weeks so maybe gradually amp up the intensity of your climbing and gym. Forearm strength Hi guys, I recently joined a rock-climbing gym and I do fairly well, but I want to progress and I am finding that my forearms are weak. Shop at Best Buy for a huge selection of name-brand kitchen, laundry and home appliances that deliver performance, value and style. This is a list of 12 great training exercises that come from training books, interviews with professional climbers, social media, Reddit and some of my climbing friends. Hangboards and no hang devices are the best substitutes for long periods of no climbing, 6 weeks is actually a great timeframe for a training cycle too! There are tons of protocols out there. Physiologically, my fingers seem to have adapted to the Feb 8, 2022 · Complete beginner's guide to bouldering training. Hanging from a pull-up bar. What’s everyone’s opinions on rock climbing as an alternative to going to the regular gym, or just to a regular workout? Reddit's rock climbing training community. I’ve been climbing for about a month now, and I want do everything in my power to get better. However, there are great forearm exercise that you can do that are low impact and great for endurance training. Im not doing any isolated exercise for my forearms as they get covered in other exercises. Find all Best Buy store locations across the U. Is that enough to build up my forearms or should I add something/replace one of the techniques? I would love to Not OP, but wtf? Chill out, buddy. For wrist May 24, 2024 · Training forearms specifically would add muscle in supporting muscle groups which can reduce injury. Store pickup & free 2-day shipping on thousands of items. Forearms respond really well to high volume and high frequency, and there are a ton of muscles with different Hi, So I’ve been climbing pretty regularly for about 2 years now. Also, farmers walks. Both in half crimp position. I wouldn't make it past 30 feet due to forearm fatigue, if i could convince myself to go that high in the first place. Up your arm strength and climbing experience. My current workout schedule is Monday (Squash for fun cardio), Tuesday (rock climbing), Wednesday (lower body), Thursday (rock climbing), and Friday (upper body). Heavt barbell or dumbbell rolls are my fave, not just flexing the wrist but allowing the bar to roll down your fingers until you’re just about to drop it then curling fingers into hand to roll the bar into palm. I can only stay at the gym for about an hour until my forearms work work anymore. Your grip strength is determined by forearm strength and the tendons in your fingers, hands and wrists. Find great deals on electronics, from TVs to laptops, appliances, and much more. Just be careful not to injure yourself. I've been noticing that my forearms get very stiff and tight really early into my climbing sessions. Shop Top Deals and featured offers at Best Buy. The forearms are a big part of grip stregth and hand movement. Reply reply menotyou16 • I see people on here arguing about different exercises and (besides overhand grip deadlifts, keep doing those) all of it is a complete waste of time compared to rock climbing when it comes to forearm development. I normally do full body at the gym, but I was thinking of going rock climbing along with working out at the gym there. Visit your local Best Buy at 8151 Blanding Blvd in Jacksonville, FL for electronics, computers, appliances, cell phones, video games & more new tech. plank knee to elbow Start in a forearm plank position. Incorporating a variety of grips—such as pinch and crimp—will boost your grip endurance. Brace your core and keep your back straight. Anyone does rock climbing or any type of climbing like bouldering here? How do y'all get such big and thick forearms? Y'all do forearm exercises or just from climbing? The most sore my forearms ever felt was when going rock climbing/bouldering. Right now I have 2 sets of farmers carries in almost every workout I do (3 times a week) and I do 2-3 sets of hangs with my fingertips on a pullup bar about 1-2 times a week. Shop Best Buy for electronics, computers, appliances, cell phones, video games & more new tech. You’re not going to get huge bodybuilder-esque pipes, but rock climber forearms tend to b larger, proportionally, to other parts of their body. Unless you go really hard in the gym, with multiple different exercises for your forearms then it'll be hard to match what you'd get from rock climbing. Then, visit each Best Buy store's page to see store hours, directions, news, events and more. Now to my questions: May 26, 2024 · 10 Climbing-Specific TRX Exercises for Stronger Shoulders and Core This circuit is designed to strengthen injury-prone areas and weak spots in a quick 15 minutes. Rock climbing attacks your forearms. In short the conclusion was, train Apr 25, 2023 · "The Climbing Doctor" provides ten science-backed exercises to become the most powerful boulderer of your life. First, OP didn’t even claim that rock climbers have big forearms. Use hangboards for specific grip training and include pull-ups in your routine for overall strength. This is the best non- climbing workout for forearm hypertrophy. Dead hangs, farmer carriers, deadlifts/pullups, hammer curls, reverse curls, etc are all isometric exercises for forearms (except for the brachioradialis doing hammer curls and reverse curls). Some of the training exercises require rock-climbing grip training equipment or other exercise tools but most of them can be found in your local climbing gym or inexpensively online. This would result in increased muscle mass, which sounds great, but for a climber isometric strength gained from increased connective tissue throughout the forearm is preferable, which is gained from static holds. We would like to show you a description here but the site won’t allow us. What would you consider the best exercises to grow forearms? I wanted to add some more forearm work but I don't really know what would be most effective. Not I second this. Doing forearm specific training may aid a little bit but most people will tell you to just climb more and work on your technique. Also, they all have ripped ass abs. Jan 27, 2024 · Explore our guide to six-arm workouts for rock climbers and elevate your climbing prowess. As others have said hanging. My forearms in particular are stronger than most of my friends and I have crazy good performance on problems with pinches now in comparison. Jan 8, 2022 · The forearm bones are surrounded by numerous small muscles that help to flex, extend, adduct, abduct, and rotate your lower arms. Jun 27, 2022 · Climbing requires good cardio, strength, and endurance. It also take 3-4 days before my forearms feel that have recovered with day 2 being really uncomfortable. Grip strength is probably the most functional and better Aug 14, 2021 · Train to climb harder by increasing your grip strength with these exercises that will take your climbing to the next level. Here’s a video that should help you with your forearm recovery – this is especially useful if you have someone to help: Rice bucket exercises, (false) grip exercises and pressing off an unstable surface, which requires your wrists and forearms to generate more force to stay in balance. Fingerboarding, pull-ups and forearm exercises have been the most beneficial for me. However a couple of micro jugs, slopers and pinches used together if screwed to a board or wall, could give a through forearm workout. When you are comfortable hanging 30+ seconds you can start using fewer fingers or holding on with your finger tips. Use our weekly Q&A posts for your questions, routines, exercises, reviews of equipment you use, grip accomplishments, technique/training tips, grip sport news, grip If you want to get sick forearms, you have to train all the muscles in your forearms with all the functions they can perform (including wrist functions, since they are also located in your forearms). com Equipment: gymnastic rings, any sort of bar, a broomstick on top of two chairs Exercises for straight-arm strength: static front lever holds, front lever raises/pulls, inverted hang to front lever, ice cream makers Exercises for bent-arm strength: rows, archer rows, front lever rows Antagonists, mostly for injury prevention. The Soviet climbers claimed that heavy finger rolls produce measurable gains in forearm circumference (a sign of muscle hypertrophy), whereas strength gains from fingerboard or campus training are primarily the result of neurological adaptations. The argument was that it trains the muscles and not connective tissue. The various rubber band finger extension devices are probably of some value for antagonist activation. What you described only trains finger flexion. Thanks! We would like to show you a description here but the site won’t allow us. The best workout routine for rock climbing is rock climbing a lot, but I know what you mean about schedule getting in the way. I'm looking for some exercises to do when it's just me and the floor - so no bars, rings, wrist rollers, rock climbing (or… Most grip trainers are semi useless. Over all it’s a pretty good workout. Mar 4, 2025 · In this article, we’ll peel back the layers of forearm anatomy, shed light on forearm development, and serve up a home-based workout to build forearms that demand respect. Here are some of the best workouts for climbers and boulderers. Or perhaps another more general question, what do people think are the most important exercises to do as a climber aside from climbing a bunch? Discover how to boost your arm strength with these effective forearm workouts, designed to enhance muscle growth and increase arm function. A cool one though is plate wrist curls with your fingers straight out pinching the plate you can do both normal and reverse, 25lbers get gnarly Jan 25, 2023 · Sure, ‘just climbing’ might be enough to train the core but additional exercise (be it at home or at the climbing gym) will improve your climbing strength. I workout at home and forearms are my favourite muscle to workout, I only do forearm curls at the moment. Get a hangboard for home training, it will do wonders for your grip (forearm) strength. Grip strength gadgets are no use for climbing. Add in dumbbell forearm curls (pronated and supinated) as a finisher. This statement seems reasonable since the heavy finger rolls cause repeated, high-intensity eccentric and concentric contractions of the forearm Yup, since I joined a rock climbing gym I've had to adjust my workouts to focus on my upper arms because the forearms get so much natural work climbing Reply reply. Thankfully muscle memory is your friend, and if you go back to rock climbing, you can gain a lot of that strength back way quicker than earning it the first time. That alone in my opinion would merit forearm training. My weight is probably the biggest issue, I am 210 lbs @ 5’9 but a lot of it is muscle (powerlifting background). Not that you won't build up forearms rock climbing, because you will, but it's really inefficient if that's all you're doing it for. Dedicated to increasing all our knowledge about how to better improve at our sport. Which forearm exercises do you find the most effective? Cable wrist curls, hammer curls, reverse curls. Climb consistently to build up a base level of forearm endurance and recovery. They will grow far more effectively from progressive overload in dynamic movements than isometric holds. My hands become a little tired, but's mostly forearms that are my problem. Also notice how the excersises work the antagonistic (opposing) muscles in your hands and forearms, this helps to prevent repetitive strain injuries. Apr 21, 2025 · Want to take forearm training more seriously. Use our weekly Q&A posts for your questions, routines, exercises, reviews of equipment you use, grip accomplishments, technique/training tips, grip sport news, grip Been climbing for almost 4 years. I’s, Y’s, T’s This routine is about strengthening your upper, inner back. Watch for laptop deals, computers on sale, and many other great daily offers. Try reading again. I haven't had anything serious, but experience pain in different parts of my fingers. Many recommendations there for wrist extension exercises to almost balance out the amount of stress that your wrist flexors are under when gripping heavy things (body weight on the rock This will increase fore arm strength and wrist stability. Also, the larger the diameter of the handle within your hand, the more forearm muscle you're going to use and that will lead to faster results. All of my friends who also climb have disproportionate forearms. Shop at Best Buy for computers and tablets. Hey guys, I really want to work on my forearms. It’s arguably the best thing for size. Does it actually help finger strength and prevent injury? I'm wondering if anyone has personal experience of using it and could tell me whether it is worth it or not. Training your crushing grip strength as part of a well rounded hand/forearm prehab/strength protocol is great, training it as a substitute for climbing is not. Otherwise you can use non BW methods like one of those grip strength devices or hold a dumbell straight out and move your hand up, down, left right, turn. I almost never use straps on back workouts. After searching this subreddit, I can only find a few recommendations: rock climbing, masturbating (lol), and towel pullups. Here are key wrist-stabilizing exercises and a review of techniques. They tend to be my limiting factor when I pick up weights. When you are able to hold by your finger tips you can add in some pulses, lifting yourself up by closing your fists. Try to get a cumulative 10 minutes on the pads of your fingers. New comments cannot be posted and votes cannot be cast. For finger extension you can do fingertip pushups, or get a hair band and put it around your fingers and extend your fingers against it. After two years of mostly just climbing my shoulders are as big as they’ve ever been, forearms are bigger too of course. My Rewards Get 5% back in rewards when you shop with a My Best Buy® Credit Card. This might not be a feasible solution, but I've noticed increased forearm strength and size (at least subjectively) after I started indoor rock climbing. Warm up with lots of easy routes, building up to moderates, then hard flashes. Reddit's rock climbing training community. Hold very heavy weights in each hand (plates with handles on them work best) between arm workout sets. Jul 25, 2019 · 8 I've recently got into rock climbing (bouldering specifically) but I find my main limitation is my forearm strength. Try to use on open grip instead of a crimp. You're not supposed to depend too much on arms but it takes a lot of grip strength, and doing a challenging route makes my forearm muscles tight and sore like no other. If you don't have access to climbing opportunities (give r/milosmilk an upvote) the next best thing is a dead hang on door frames. From research it seems like wrist curls, wrist extensions (aka reverse wrist curls), reverse curls, It's kind of weird looking at this point, but if you're looking for your forearms to match the rest of your body, climbing is a good way to work on grip strength, forearm strength, upper back, arms, and calves. What exercises worked best for you guys in developing a killer grip along with overall hand strength? I want to develop that touch of God!! Jun 28, 2025 · To build forearm strength for rock climbing, focus on exercises like wrist rollers, fingerboard training, and farmers walks. Usually takes 30 minutes to an hour. My two best friends did rock climbing for fun with the extra mindset that their forearms will get much stronger (correct). Dec 29, 2014 · One of my goals is to build size in my forearms. I just got back into my climbing and it’s seems like I have retained all the muscle memory and skills I had from years of bouldering, but im lacking the strength needed to complete my projects. You can focus on wrist strength with things like wrist curls and lifts. Aug 10, 2023 · Here are several shoulder strengthening exercises to help you make powerful moves while minimizing your risk for injury. The kids at my rock climbing gym nearly have bigger forearms than upper arms. Some of the most advanced climbers at my gym (generally pretty skinny dudes) have forearms the size of their upper arms. I've read that grip trainers are not an effective way to train for climbing. Forearm muscles are like any muscles. Thanks in advance! Seeing as how the rice bucket method is the goto for bodyweight training of grip and forearms, wanted to know if there were any users here who've been doing it a few years, or even months. 36 votes, 39 comments. Grippers. The dumbell improves straight arm strength also. At one point last year, I had 3 finger injuries at once. Dec 13, 2023 · Whether you're a core climber or typing away at a keyboard, every man can benefit from strong forearms with these Olympic-level workouts. I trained my forearm extensors for these specific moves, and I've noticed a great carry over when climbing with straightened arms as I no longer compensate by chicken winging and can control a full crimp in a more diverse range of elbow and wrist positions. Third, chill out, buddy. The trick is to perform enough climbing forearm exercises to develop strength, but not so many that you Starting reading various things on this and landed on some climbing (like rock climbing & bouldering) blogs where people were complaining about the same thing. Forearm pushups, mountain climbing. Find laptops, desktops, all-in-one computers, monitors, tablets and more. redditmedia. Learn about gear, nutrition, hangboarding, on-the-wall workouts, and more! For larger forearms, the best exercise you can do is wrist curls, but grippers tremendously help with grip strength. Especially if you hold the last rep for a bit. Looking to target my forearms directly in my routine, not sure which exercises or techniques are best or how often I should try to work them. If you're a rock climber looking to improve your performance, this article is for you! Learn how to strengthen your forearms and core muscles with effective muscle building techniques. It'd be much easier to apply progressive overload by simply doing a few forearm exercises at the gym, and you don Oct 4, 2022 · If slopers cause you wrist pain, allow us to present the fix. It doesn’t do much for your legs but if you want more leg muscles you can always add some exercises in or go on some up hill hikes. I was wondering if people had any good ideas for exercises that hit key areas that don't get trained well by just climbing a bunch. I think they are called dumbells rolls or something, but essentially you just hold the dumbell at the tips of your fingers and then just roll it up to your palm. Wish I found it earlier in my climbing journey. Wrist curls. /r/GripTraining is a resource for anyone wanting stronger hands, bigger forearms, or to compete in the sport of grip. You don’t need a climbing gym, as all exercise variations can be done with regular free weights and your body weight. Rock climbing is the best forearm workout for me, since I'm fucking terrified of heights and I put the death grip on every hand hold. Use the Best Buy store locator to find stores in your area. One of my goals is to build size in my forearms. Beyond this, buy a hangboard and do either 70-80% max 7-3 repeaters, or do 70-75% max density hangs (30-40 seconds). Useful in sports like climbing and martial arts, grip training will carry over to many aspects of every day life. The best thing you can do is just keep climbing and the forearm strength will come. What are some of the muscle groups I need to target the and the best exercises for them? two words: rock climbing. Look up climbing grip strength exercises. S. If it's an option rock climbing/bouldering is great for grip and upper body The circumference of my forearm is about 14,5 cms at the wrist and 28 cms (unflexed) at the end. Actually rock climbing is a really good idea. For example, I've found ab exercises have made a big difference in my climbing. Second, yeah rock climbers do have pretty big forearms. Madaleine Sorkin demonstrates shoulder-strengthening band exercises in Climbing’s online course 4 Weeks to Sending Fitness. Apr 19, 2021 · Reddit's rock climbing training community. it's fun as shit and works the fuck out of your forearms, among other parts of your body (core, biceps, triceps, back, legs, finger strength, your MIND!). What exercises do yall prefer to grow veiny farmer dad forearms /r/GripTraining is a resource for anyone wanting stronger hands, bigger forearms, or to compete in the sport of grip. A wrist roller, especially rack loaded, will light them up really good. You can focus on grip strength with dedicated trainers or hanging exercises (popular in rock climbing, check out a "hang board"). Jan 16, 2025 · One of the ways we do this is through our curated assortment of the best tech, and with the upcoming launch of our new digital platform, Best Buy Marketplace, we’ll introduce even more innovative brands and products to our customers. Best off-wall exercises for climbing specific strength Mostly opening this up as a discussion for what people believe has advanced their climbing the most in terms of the off-wall climbing elements. zfug ttqm bijuqr mdufp fygrmt chkhp yfguwau mwzbsbs egyflxc btdoo