Developing forearm strength is key to other fundamental qualities that you need to climb, specifically strength, power, and endurance in your grip and individual finger strength. Without grip strength, climbing and bouldering are impossible, and grip strength ultimately results from forearm strength.
It is essential, therefore, to combine exercises that target all three of these areas into your forearm workouts. Outlined below are just a few basic exercises that can be combined for a productive forearm workout.
Static Hangs
This is simply the best and simplest exercise for developing forearm strength. A static hang involves hanging straight down form a bar until you can't hold on any longer. Try to push past your first instinct to let go and hang on a little longer. Once you muscles completely fail, drop and shake your arms for about five minutes. Try to complete at least four sets of hangs. While this exercise is a great one for improving forearm strength it is also a superb way to increase your endurance levels, another vital component of yourtraining .
One Arm Hangs
While improving forearm strength in the same way as the regular static hang, this exercise provides even greater endurance training at the same time, by providing a low stress repetitive gripping exercise. All you do is release one arm while in your static hang and shake your forearm for about 5 seconds, then re-grab the bar and repeat with the other arm. This type of exercise simulates the actual motions used during a real climb.
Dumbbell Curls
Traditional dumbbell curls are also good for developing forearm strength. To determine the right weight for your workout, start with 8 - 10 repetitions. If you are doing this number quite easily, try increasing the weight until you have to work at it to do 10 reps. Try to do three sets of 10 curls.
As a variation of traditional curls, try doing some from a seated position. Start by holding the dumbbell in your fist. Then open your hand and roll the bar roll down to your finger tips and back into your palm. Instead of doing a number of reps for this exercise, concentrate on building up your endurance. Start with about 1 or 2 minutes of rolling the bar and work up to 5 to 10 minutes.
Barbell Reverse Wrist Curls
This exercise targets the forearm extensor muscles, increasing strength and endurance. For this exercise you need a bench and a barbell. Sit on the bench with your forearms across your lap. Hold the barbell with your palms down and try to lift the barbell up using only your hand and wrists, while keeping the forearms flat on your lap. Then lower the barbell down as far as possible and repeat.
It is essential, therefore, to combine exercises that target all three of these areas into your forearm workouts. Outlined below are just a few basic exercises that can be combined for a productive forearm workout.
Static Hangs
This is simply the best and simplest exercise for developing forearm strength. A static hang involves hanging straight down form a bar until you can't hold on any longer. Try to push past your first instinct to let go and hang on a little longer. Once you muscles completely fail, drop and shake your arms for about five minutes. Try to complete at least four sets of hangs. While this exercise is a great one for improving forearm strength it is also a superb way to increase your endurance levels, another vital component of your
One Arm Hangs
While improving forearm strength in the same way as the regular static hang, this exercise provides even greater endurance training at the same time, by providing a low stress repetitive gripping exercise. All you do is release one arm while in your static hang and shake your forearm for about 5 seconds, then re-grab the bar and repeat with the other arm. This type of exercise simulates the actual motions used during a real climb.
Dumbbell Curls
Traditional dumbbell curls are also good for developing forearm strength. To determine the right weight for your workout, start with 8 - 10 repetitions. If you are doing this number quite easily, try increasing the weight until you have to work at it to do 10 reps. Try to do three sets of 10 curls.
As a variation of traditional curls, try doing some from a seated position. Start by holding the dumbbell in your fist. Then open your hand and roll the bar roll down to your finger tips and back into your palm. Instead of doing a number of reps for this exercise, concentrate on building up your endurance. Start with about 1 or 2 minutes of rolling the bar and work up to 5 to 10 minutes.
Barbell Reverse Wrist Curls
This exercise targets the forearm extensor muscles, increasing strength and endurance. For this exercise you need a bench and a barbell. Sit on the bench with your forearms across your lap. Hold the barbell with your palms down and try to lift the barbell up using only your hand and wrists, while keeping the forearms flat on your lap. Then lower the barbell down as far as possible and repeat.
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About the Author
Matt Sparks is a successfulentrepreneur , both offline and on. He is also an amateur rock climber and author. He has written books, articles, and blogs about social business, real estate, finance , New Urbanism, sustainable cities, longevity, and rock climbing.
(c) Copyright - Matthew R. Sparks. All Rights Reserved Worldwide.
About the Author
Matt Sparks is a successful
(c) Copyright - Matthew R. Sparks. All Rights Reserved Worldwide.
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